Lotus Seeds vs. Pumpkin Seeds

Nutrition comparison of Lotus Seeds and Pumpkin Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of lotus seeds versus pumpkin seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in lotus seeds and pumpkin seeds:

  • Both lotus seeds and pumpkin seeds are high in calcium, calories, carbohydrates, iron, potassium and protein.
  • Lotus seed has 10.1 times less saturated fat than pumpkin seed.
  • Lotus seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Pumpkin seed is an excellent source of dietary fiber.
Detailed nutritional comparison of lotus seeds and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Lotus Seeds (Seeds, lotus seeds, dried) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Lotus Seeds src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Both lotus seeds and pumpkin seeds are high in calories. Pumpkin seed has 34% more calories than lotus seed - lotus seed has 332 calories per 100 grams and pumpkin seed has 446 calories.

Lotus Seeds Pumpkin Seeds
Protein 18% 16%
Carbohydrates 76% 46%
Fat 5% 38%
Alcohol ~ ~

carbohydrates

Both lotus seeds and pumpkin seeds are high in carbohydrates. Lotus seed has 20% more carbohydrates than pumpkin seed - lotus seed has 64.5g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - pumpkin seed has 18.4g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.

Protein

protein

Both lotus seeds and pumpkin seeds are high in protein. Pumpkin seed has 20% more protein than lotus seed - lotus seed has 15.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Lotus seed has 10.1 times less saturated fat than pumpkin seed - lotus seed has 0.33g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Pumpkin seeds and lotus seeds contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.

Vitamin A

Lotus seeds and pumpkin seeds contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.

The B Vitamins

Lotus seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Lotus Seeds Pumpkin Seeds
Thiamin 0.64 MG 0.034 MG
Riboflavin 0.15 MG 0.052 MG
Niacin 1.6 MG 0.286 MG
Pantothenic acid 0.851 MG 0.056 MG
Vitamin B6 0.629 MG 0.037 MG
Folate 104 UG 9 UG

Minerals

calcium

Both lotus seeds and pumpkin seeds are high in calcium. Lotus seed has 196% more calcium than pumpkin seed - lotus seed has 163mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Both lotus seeds and pumpkin seeds are high in iron. Lotus seed has a little more iron (7%) than pumpkin seed by weight - lotus seed has 3.5mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Both lotus seeds and pumpkin seeds are high in potassium. Lotus seed has 49% more potassium than pumpkin seed - lotus seed has 1368mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both lotus seeds and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).

Lotus Seeds Pumpkin Seeds
alpha linoleic acid 0.102 G 0.077 G
Total 0.102 G 0.077 G

omega 6s

Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than lotus seed per 100 grams.

Lotus Seeds Pumpkin Seeds
linoleic acid 1.064 G 8.759 G
Total 1.064 G 8.759 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 Lotus Seeds or Pumpkin Seeds .

Note: The specific food items compared are: Lotus Seeds (Seeds, lotus seeds, dried) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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FAQ

Does lotus seeds or pumpkin seeds contain more calories in 100 grams?
Both lotus seeds and pumpkin seeds are high in calories. Pumpkin seed has 30% more calories than lotus seed - lotus seed has 332 calories in 100g and pumpkin seed has 446 calories.

Does lotus seeds or pumpkin seeds have more carbohydrates?
By weight, both lotus seeds and pumpkin seeds are high in carbohydrates. lotus seed has 20% more carbohydrates than pumpkin seed - lotus seed has 64.5g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does lotus seeds or pumpkin seeds contain more calcium?
Both lotus seeds and pumpkin seeds are high in calcium. Lotus seed has 200% more calcium than pumpkin seed - lotus seed has 163mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.

Does lotus seeds or pumpkin seeds contain more iron?
Both lotus seeds and pumpkin seeds are high in iron. Lotus seed has a little more iron ( 10%) than pumpkin seed by weight - lotus seed has 3.5mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does lotus seeds or pumpkin seeds contain more potassium?
Both lotus seeds and pumpkin seeds are high in potassium. Lotus seed has 50% more potassium than pumpkin seed - lotus seed has 1368mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.