Lotus Seeds vs. Sesame Seeds
Nutrition comparison of Lotus Seeds and Sesame 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
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lotus seeds and sesame seeds:
- Both lotus seeds and sesame seeds are high in calcium, calories, iron, potassium and protein.
- Sesame seed has more niacin, however, lotus seed contains more pantothenic acid.
- Sesame seed is an excellent source of dietary fiber.
USDA sources for nutritional information: Lotus Seeds (Seeds, lotus seeds, dried) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and sesame seeds are high in calories. Sesame seed has 70% more calories than lotus seed - lotus seed has 332 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, lotus seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Lotus seeds has a macronutrient ratio of 18:76:6 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lotus Seeds | Sesame Seeds | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | 76% | 17% |
| Fat | 6% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and sesame seed has 60% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - sesame seed has 14g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and sesame seeds are high in protein. Lotus seed is very similar to lotus seed for protein - lotus seed has 15.4g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and lotus seed has 95% less saturated fat than sesame seed - lotus seed has 0.33g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin A
Lotus seeds and sesame seeds contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more niacin, however, lotus seed contains more pantothenic acid. Both lotus seeds and sesame seeds contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Lotus Seeds | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.64 MG | 0.803 MG |
| Riboflavin | 0.15 MG | 0.251 MG |
| Niacin | 1.6 MG | 4.581 MG |
| Pantothenic acid | 0.851 MG | 0.051 MG |
| Vitamin B6 | 0.629 MG | 0.802 MG |
| Folate | 104 UG | 98 UG |
Minerals
calcium
Both lotus seeds and sesame seeds are high in calcium. Sesame seed has 507% more calcium than lotus seed - lotus seed has 163mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both lotus seeds and sesame seeds are high in iron. Sesame seed has 318% more iron than lotus seed - lotus seed has 3.5mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both lotus seeds and sesame seeds are high in potassium. Lotus seed has 188% more potassium than sesame seed - lotus seed has 1368mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than lotus seed per 100 grams.
| Lotus Seeds | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.102 G | 0.363 G |
| Total | 0.102 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than lotus seed per 100 grams.
| Lotus Seeds | Sesame Seeds | |
|---|---|---|
| linoleic acid | 1.064 G | 20.654 G |
| Total | 1.064 G | 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Lotus Seeds g
()
|
Daily Values (%) |
Sesame 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 sesame seeds contain more calories in 100 grams?Both lotus seeds and sesame seeds are high in calories. Sesame seed has 70% more calories than lotus seed - lotus seed has 332 calories in 100g and sesame seed has 565 calories.
Does lotus seeds or sesame seeds have more carbohydrates?
By weight, lotus seed is high in carbohydrates and sesame seed has 60% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does lotus seeds or sesame seeds contain more calcium?
Both lotus seeds and sesame seeds are high in calcium. Sesame seed has 510% more calcium than lotus seed - lotus seed has 163mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does lotus seeds or sesame seeds contain more iron?
Both lotus seeds and sesame seeds are high in iron. Sesame seed has 320% more iron than lotus seed - lotus seed has 3.5mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does lotus seeds or sesame seeds contain more potassium?
Both lotus seeds and sesame seeds are high in potassium. Lotus seed has 190% more potassium than sesame seed - lotus seed has 1368mg of potassium in 100 grams and sesame seed has 475mg of potassium.