Egg vs. Lotus Seeds
Nutrition comparison of Egg and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and lotus seeds:
- Both lotus seeds and egg are high in calcium, calories and protein.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Lotus seed has 8.4 times less saturated fat than egg.
- Lotus seed has more thiamin, niacin, Vitamin B6 and folate, however, egg contains more riboflavin and Vitamin B12.
- Lotus seed is an excellent source of iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and egg are high in calories. Lotus seed has 132% more calories than egg - lotus seed has 332 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to lotus seeds per calorie. Egg has a macronutrient ratio of 36:2:62 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Lotus Seeds | |
|---|---|---|
| Protein | 36% | 18% |
| Carbohydrates | 2% | 77% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and egg has 99% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
sugar
Egg and lotus seeds contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and egg are high in protein. Lotus seed has 23% more protein than egg - lotus seed has 15.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Lotus seed has 8.4 times less saturated fat than egg - lotus seed has 0.33g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and lotus seeds are low in trans fat - egg has 0.04g of trans fat per 100 grams and lotus seed does not contain significant amounts.
cholesterol
Egg is high in cholesterol and lotus seed has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and lotus seed does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 52 times more Vitamin A than lotus seed - lotus seed has 3ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than lotus seed - egg has 82iu of Vitamin D per 100 grams and lotus seed does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than lotus seed - egg has 1.1mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Egg and lotus seeds contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, niacin, Vitamin B6 and folate, however, egg contains more riboflavin and Vitamin B12. Both egg and lotus seeds contain significant amounts of pantothenic acid.
| Egg | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.04 MG | 0.64 MG |
| Riboflavin | 0.457 MG | 0.15 MG |
| Niacin | 0.075 MG | 1.6 MG |
| Pantothenic acid | 1.533 MG | 0.851 MG |
| Vitamin B6 | 0.17 MG | 0.629 MG |
| Folate | 47 UG | 104 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both lotus seeds and egg are high in calcium. Lotus seed has 191% more calcium than egg - lotus seed has 163mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 102% more iron than egg - lotus seed has 3.5mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Lotus seed is an excellent source of potassium and it has 891% more potassium than egg - lotus seed has 1368mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lotus seed has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than lotus seed per 100 grams.
| Egg | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.102 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, both egg and lotus seeds contain significant amounts of linoleic acid.
| Egg | Lotus Seeds | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 1.064 G |
| Total | 1.577 G | 1.064 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Lotus Seeds (Seeds, lotus seeds, dried) .
Egg 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 lotus seeds or egg contain more calories in 100 grams?Both lotus seeds and egg are high in calories. Lotus seed has 130% more calories than egg - lotus seed has 332 calories in 100g and egg has 143 calories.
Is lotus seeds or egg better for protein?
Both lotus seeds and egg are high in protein. Lotus seed has 20% more protein than egg - lotus seed has 15.4g of protein per 100 grams and egg has 12.6g of protein.
Does lotus seeds or egg have more carbohydrates?
By weight, lotus seed is high in carbohydrates and egg has 100% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and egg has 0.72g of carbohydrates.
Does lotus seeds or egg contain more calcium?
Both lotus seeds and egg are high in calcium. Lotus seed has 190% more calcium than egg - lotus seed has 163mg of calcium in 100 grams and egg has 56mg of calcium.
Does lotus seeds or egg contain more iron?
Lotus seed is an abundant source of iron and it has 100% more iron than egg - lotus seed has 3.5mg of iron in 100 grams and egg has 1.8mg of iron.
Does lotus seeds or egg contain more potassium?
Lotus seed is a rich source of potassium and it has 890% more potassium than egg - lotus seed has 1368mg of potassium in 100 grams and egg has 138mg of potassium.