Raisins vs. Lotus Seeds
Nutrition comparison of Raisins and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and lotus seeds:
- Both raisins and lotus seeds are high in calories, carbohydrates, iron and potassium.
- Lotus seed has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Lotus seed is an excellent source of calcium and protein.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and lotus seeds are high in calories. Lotus seed has 12% more calories than raisin - raisin has 296 calories per 100 grams and lotus seed has 332 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and similar to lotus seeds for fat. Raisins has a macronutrient ratio of 3:95:2 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Lotus Seeds | |
|---|---|---|
| Protein | 3% | 18% |
| Carbohydrates | 95% | 77% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and lotus seeds are high in carbohydrates. Raisin has 22% more carbohydrates than lotus seed - raisin has 78.5g of total carbs per 100 grams and lotus seed has 64.5g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - raisin has 6.8g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Lotus seed is an excellent source of protein and it has 512% more protein than raisin - raisin has 2.5g of protein per 100 grams and lotus seed has 15.4g of protein.
Fat
saturated fat
Both raisins and lotus seeds are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and lotus seed has 0.33g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than lotus seed - raisin has 5.4mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Lotus seeds and raisins contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, pantothenic acid, Vitamin B6 and folate. Both raisins and lotus seeds contain significant amounts of riboflavin and niacin.
| Raisins | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.112 MG | 0.64 MG |
| Riboflavin | 0.182 MG | 0.15 MG |
| Niacin | 1.114 MG | 1.6 MG |
| Pantothenic acid | 0.045 MG | 0.851 MG |
| Vitamin B6 | 0.188 MG | 0.629 MG |
| Folate | 3 UG | 104 UG |
Minerals
calcium
Lotus seed is an excellent source of calcium and it has 482% more calcium than raisin - raisin has 28mg of calcium per 100 grams and lotus seed has 163mg of calcium.
iron
Both raisins and lotus seeds are high in iron. Lotus seed has 36% more iron than raisin - raisin has 2.6mg of iron per 100 grams and lotus seed has 3.5mg of iron.
potassium
Both raisins and lotus seeds are high in potassium. Lotus seed has 66% more potassium than raisin - raisin has 825mg of potassium per 100 grams and lotus seed has 1368mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lotus seed has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.102 G |
| Total | 0.037 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, lotus seed has more linoleic acid than raisin per 100 grams.
| Raisins | Lotus Seeds | |
|---|---|---|
| linoleic acid | 0.122 G | 1.064 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Lotus Seeds (Seeds, lotus seeds, dried) .
Raisins 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 raisins or lotus seeds contain more calories in 100 grams?Both raisins and lotus seeds are high in calories. Lotus seed has 10% more calories than raisin - raisin has 296 calories in 100g and lotus seed has 332 calories.
Does raisins or lotus seeds have more carbohydrates?
By weight, both raisins and lotus seeds are high in carbohydrates. raisin has 20% more carbohydrates than lotus seed - raisin has 78.5g of carbs for 100g and lotus seed has 64.5g of carbohydrates.
Does raisins or lotus seeds contain more calcium?
Lotus seed is a rich source of calcium and it has 480% more calcium than raisin - raisin has 28mg of calcium in 100 grams and lotus seed has 163mg of calcium.
Does raisins or lotus seeds contain more iron?
Both raisins and lotus seeds are high in iron. Lotus seed has 40% more iron than raisin - raisin has 2.6mg of iron in 100 grams and lotus seed has 3.5mg of iron.
Does raisins or lotus seeds contain more potassium?
Both raisins and lotus seeds are high in potassium. Lotus seed has 70% more potassium than raisin - raisin has 825mg of potassium in 100 grams and lotus seed has 1368mg of potassium.