Lotus Seeds vs. Sunflower Seeds
Nutrition comparison of Lotus Seeds and Sunflower 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
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lotus seeds and sunflower seeds:
- Both lotus seeds and sunflower seeds are high in calcium, calories, iron, potassium and protein.
- Sunflower seed has more niacin, pantothenic acid and folate.
- Sunflower seed is an excellent source of dietary fiber.
USDA sources for nutritional information: Lotus Seeds (Seeds, lotus seeds, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and sunflower seeds are high in calories. Sunflower seed has 86% more calories than lotus seed - lotus seed has 332 calories per 100 grams and sunflower seed has 619 calories.
| Lotus Seeds | Sunflower Seeds | |
|---|---|---|
| Protein | 18% | 10% |
| Carbohydrates | 77% | 12% |
| Fat | 5% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and sunflower seed has 68% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - sunflower seed has 11.5g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and sunflower seeds are high in protein. Sunflower seed has 12% more protein than lotus seed - lotus seed has 15.4g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and lotus seed has 94% less saturated fat than sunflower seed - lotus seed has 0.33g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than lotus seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Lotus seeds and sunflower seeds contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more niacin, pantothenic acid and folate. Both lotus seeds and sunflower seeds contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Lotus Seeds | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.64 MG | 0.325 MG |
| Riboflavin | 0.15 MG | 0.285 MG |
| Niacin | 1.6 MG | 4.198 MG |
| Pantothenic acid | 0.851 MG | 7.056 MG |
| Vitamin B6 | 0.629 MG | 0.805 MG |
| Folate | 104 UG | 238 UG |
Minerals
calcium
Both lotus seeds and sunflower seeds are high in calcium. Lotus seed has 186% more calcium than sunflower seed - lotus seed has 163mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both lotus seeds and sunflower seeds are high in iron. Sunflower seed has 93% more iron than lotus seed - lotus seed has 3.5mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both lotus seeds and sunflower seeds are high in potassium. Lotus seed has 179% more potassium than sunflower seed - lotus seed has 1368mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lotus seeds and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Lotus Seeds | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.102 G | 0.079 G |
| Total | 0.102 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than lotus seed per 100 grams.
| Lotus Seeds | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 1.064 G | 37.39 G |
| Total | 1.064 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Lotus Seeds g
()
|
Daily Values (%) |
Sunflower 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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 % |
|
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 sunflower seeds contain more calories in 100 grams?Both lotus seeds and sunflower seeds are high in calories. Sunflower seed has 90% more calories than lotus seed - lotus seed has 332 calories in 100g and sunflower seed has 619 calories.
Does lotus seeds or sunflower seeds have more carbohydrates?
By weight, lotus seed is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does lotus seeds or sunflower seeds contain more calcium?
Both lotus seeds and sunflower seeds are high in calcium. Lotus seed has 190% more calcium than sunflower seed - lotus seed has 163mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does lotus seeds or sunflower seeds contain more iron?
Both lotus seeds and sunflower seeds are high in iron. Sunflower seed has 90% more iron than lotus seed - lotus seed has 3.5mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does lotus seeds or sunflower seeds contain more potassium?
Both lotus seeds and sunflower seeds are high in potassium. Lotus seed has 180% more potassium than sunflower seed - lotus seed has 1368mg of potassium in 100 grams and sunflower seed has 491mg of potassium.