Whole Wheat Bread vs. Lotus Seeds
Nutrition comparison of Whole Wheat Bread and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and lotus seeds:
- Both whole wheat bread and lotus seeds are high in calcium, calories, carbohydrates, iron, potassium and protein.
- Lotus seed has more thiamin, pantothenic acid and Vitamin B6, however, whole wheat bread contains more niacin.
- Whole wheat bread is an excellent source of dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and lotus seeds are high in calories. Lotus seed has 25% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and lotus seed has 332 calories.
| Whole Wheat Bread | Lotus Seeds | |
|---|---|---|
| Protein | 20% | 18% |
| Carbohydrates | 66% | 76% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and lotus seeds are high in carbohydrates. Lotus seed has 49% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and lotus seed has 64.5g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - whole wheat bread has 7.4g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both whole wheat bread and lotus seeds are high in protein. Lotus seed has 15% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and lotus seed has 15.4g of protein.
Fat
saturated fat
Both whole wheat bread and lotus seeds are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and lotus seed has 0.33g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and lotus seeds contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Lotus seeds and whole wheat bread contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than lotus seed - whole wheat bread has 0.37mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Whole wheat bread and lotus seeds contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, pantothenic acid and Vitamin B6, however, whole wheat bread contains more niacin. Both whole wheat bread and lotus seeds contain significant amounts of riboflavin and folate.
| Whole Wheat Bread | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.279 MG | 0.64 MG |
| Riboflavin | 0.131 MG | 0.15 MG |
| Niacin | 4.042 MG | 1.6 MG |
| Pantothenic acid | 0.336 MG | 0.851 MG |
| Vitamin B6 | 0.263 MG | 0.629 MG |
| Folate | 75 UG | 104 UG |
Minerals
calcium
Both whole wheat bread and lotus seeds are high in calcium. Lotus seed has 58% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and lotus seed has 163mg of calcium.
iron
Both whole wheat bread and lotus seeds are high in iron. Lotus seed has 41% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and lotus seed has 3.5mg of iron.
potassium
Both whole wheat bread and lotus seeds are high in potassium. Lotus seed has 495% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and lotus seed has 1368mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than lotus seed per 100 grams.
| Whole Wheat Bread | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.102 G |
| Total | 0.205 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and lotus seeds contain significant amounts of linoleic acid.
| Whole Wheat Bread | Lotus Seeds | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 1.064 G |
| Total | 1.669 G | 1.064 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Lotus Seeds .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Lotus Seeds (Seeds, lotus seeds, dried) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Lotus Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or lotus seeds contain more calories in 100 grams?Both whole wheat bread and lotus seeds are high in calories. Lotus seed has 30% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and lotus seed has 332 calories.
Does whole wheat bread or lotus seeds have more carbohydrates?
By weight, both whole wheat bread and lotus seeds are high in carbohydrates. lotus seed has 50% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and lotus seed has 64.5g of carbohydrates.
Does whole wheat bread or lotus seeds contain more calcium?
Both whole wheat bread and lotus seeds are high in calcium. Lotus seed has 60% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and lotus seed has 163mg of calcium.
Does whole wheat bread or lotus seeds contain more iron?
Both whole wheat bread and lotus seeds are high in iron. Lotus seed has 40% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and lotus seed has 3.5mg of iron.
Does whole wheat bread or lotus seeds contain more potassium?
Both whole wheat bread and lotus seeds are high in potassium. Lotus seed has 500% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and lotus seed has 1368mg of potassium.