Lotus Seeds vs. Poppy Seeds
Nutrition comparison of Lotus Seeds and Poppy 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
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lotus seeds and poppy seeds:
- Both lotus seeds and poppy seeds are high in calcium, calories, iron, potassium and protein.
- Lotus seed has more pantothenic acid and Vitamin B6.
- Lotus seed has signficantly less saturated fat than poppy seed.
- Poppy seed is an excellent source of dietary fiber.
USDA sources for nutritional information: Lotus Seeds (Seeds, lotus seeds, dried) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and poppy seeds are high in calories. Poppy seed has 58% more calories than lotus seed - lotus seed has 332 calories per 100 grams and poppy seed has 525 calories.
For macronutrient ratios, lotus seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to poppy seeds per calorie. Lotus seeds has a macronutrient ratio of 18:77:5 and for poppy seeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lotus Seeds | Poppy Seeds | |
|---|---|---|
| Protein | 18% | 13% |
| Carbohydrates | 77% | 20% |
| Fat | 5% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and poppy seed has 56% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Poppy seed is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - poppy seed has 19.5g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than poppy seed - poppy seed has 3g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and poppy seeds are high in protein. Poppy seed has 17% more protein than lotus seed - lotus seed has 15.4g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Lotus seed has signficantly less saturated fat than poppy seed - lotus seed has 0.33g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.
Vitamins
Vitamin C
Poppy seed has more Vitamin C than lotus seed - poppy seed has 1mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Lotus seeds and poppy seeds contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.
Vitamin E
Poppy seed has more Vitamin E than lotus seed - poppy seed has 1.8mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more pantothenic acid and Vitamin B6. Both lotus seeds and poppy seeds contain significant amounts of thiamin, riboflavin, niacin and folate.
| Lotus Seeds | Poppy Seeds | |
|---|---|---|
| Thiamin | 0.64 MG | 0.854 MG |
| Riboflavin | 0.15 MG | 0.1 MG |
| Niacin | 1.6 MG | 0.896 MG |
| Pantothenic acid | 0.851 MG | 0.324 MG |
| Vitamin B6 | 0.629 MG | 0.247 MG |
| Folate | 104 UG | 82 UG |
Minerals
calcium
Both lotus seeds and poppy seeds are high in calcium. Poppy seed has 782% more calcium than lotus seed - lotus seed has 163mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Both lotus seeds and poppy seeds are high in iron. Poppy seed has 176% more iron than lotus seed - lotus seed has 3.5mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Both lotus seeds and poppy seeds are high in potassium. Lotus seed has 90% more potassium than poppy seed - lotus seed has 1368mg of potassium per 100 grams and poppy seed has 719mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, poppy seed has more alpha linoleic acid (ALA) than lotus seed per 100 grams.
| Lotus Seeds | Poppy Seeds | |
|---|---|---|
| alpha linoleic acid | 0.102 G | 0.273 G |
| Total | 0.102 G | 0.273 G |
omega 6s
Comparing omega-6 fatty acids, poppy seed has more linoleic acid than lotus seed per 100 grams.
| Lotus Seeds | Poppy Seeds | |
|---|---|---|
| linoleic acid | 1.064 G | 28.295 G |
| other omega 6 | ~ | 0.039 G |
| Total | 1.064 G | 28.334 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: Lotus Seeds (Seeds, lotus seeds, dried) and Poppy Seeds (Spices, poppy seed) .
Lotus Seeds g
()
|
Daily Values (%) |
Poppy Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 poppy seeds contain more calories in 100 grams?Both lotus seeds and poppy seeds are high in calories. Poppy seed has 60% more calories than lotus seed - lotus seed has 332 calories in 100g and poppy seed has 525 calories.
Does lotus seeds or poppy seeds have more carbohydrates?
By weight, lotus seed is high in carbohydrates and poppy seed has 60% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and poppy seed has 28.1g of carbohydrates.
Does lotus seeds or poppy seeds contain more calcium?
Both lotus seeds and poppy seeds are high in calcium. Poppy seed has 780% more calcium than lotus seed - lotus seed has 163mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does lotus seeds or poppy seeds contain more iron?
Both lotus seeds and poppy seeds are high in iron. Poppy seed has 180% more iron than lotus seed - lotus seed has 3.5mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does lotus seeds or poppy seeds contain more potassium?
Both lotus seeds and poppy seeds are high in potassium. Lotus seed has 90% more potassium than poppy seed - lotus seed has 1368mg of potassium in 100 grams and poppy seed has 719mg of potassium.