Lotus Seeds vs. Sweet Potatoes
Nutrition comparison of Lotus Seeds and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lotus seeds
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lotus seeds and sweet potatoes:
- Both sweet potatoes and lotus seeds are high in potassium.
- Lotus seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Lotus seed is an excellent source of calcium, iron and protein.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Lotus Seeds (Seeds, lotus seeds, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lotus seed is high in calories and sweet potato has 74% less calories than lotus seed - sweet potato has 86 calories per 100 grams and lotus seed has 332 calories.
| Lotus Seeds | Sweet Potatoes | |
|---|---|---|
| Protein | 18% | 7% |
| Carbohydrates | 76% | 92% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and sweet potato has 69% less carbohydrates than lotus seed - sweet potato has 20.1g of total carbs per 100 grams and lotus seed has 64.5g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than lotus seed - sweet potato has 3g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Lotus seed is an excellent source of protein and it has 882% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and lotus seed has 15.4g of protein.
Fat
saturated fat
Both sweet potatoes and lotus seeds are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and lotus seed has 0.33g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than lotus seed - sweet potato has 2.4mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 235 times more Vitamin A than lotus seed - sweet potato has 709ug of Vitamin A per 100 grams and lotus seed has 3ug of Vitamin A.
Vitamin E
Sweet potatoes and lotus seeds contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Sweet potatoes and lotus seeds contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both lotus seeds and sweet potatoes contain significant amounts of pantothenic acid.
| Lotus Seeds | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.64 MG | 0.078 MG |
| Riboflavin | 0.15 MG | 0.061 MG |
| Niacin | 1.6 MG | 0.557 MG |
| Pantothenic acid | 0.851 MG | 0.8 MG |
| Vitamin B6 | 0.629 MG | 0.209 MG |
| Folate | 104 UG | 11 UG |
Minerals
calcium
Lotus seed is an excellent source of calcium and it has 443% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and lotus seed has 163mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 479% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and lotus seed has 3.5mg of iron.
potassium
Both sweet potatoes and lotus seeds are high in potassium. Lotus seed has 306% more potassium than sweet potato - sweet potato has 337mg 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 sweet potato per 100 grams.
| Lotus Seeds | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.102 G | 0.001 G |
| Total | 0.102 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, lotus seed has more linoleic acid than sweet potato per 100 grams.
| Lotus Seeds | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 1.064 G | 0.013 G |
| Total | 1.064 G | 0.013 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 Sweet Potatoes .
Note: The specific food items compared are: Lotus Seeds (Seeds, lotus seeds, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Lotus Seeds g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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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 % |
|
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 % |
|
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 sweet potatoes or lotus seeds contain more calories in 100 grams?Lotus seed is high in calories and sweet potato has 70% less calories than lotus seed - sweet potato has 86 calories in 100g and lotus seed has 332 calories.
Does sweet potatoes or lotus seeds have more carbohydrates?
By weight, lotus seed is high in carbohydrates and sweet potato has 70% fewer carbohydrates than lotus seed - sweet potato has 20.1g of carbs for 100g and lotus seed has 64.5g of carbohydrates.
Does sweet potatoes or lotus seeds contain more calcium?
Lotus seed is a rich source of calcium and it has 440% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and lotus seed has 163mg of calcium.
Does sweet potatoes or lotus seeds contain more iron?
Lotus seed is an abundant source of iron and it has 480% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and lotus seed has 3.5mg of iron.
Does sweet potatoes or lotus seeds contain more potassium?
Both sweet potatoes and lotus seeds are high in potassium. Lotus seed has 310% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and lotus seed has 1368mg of potassium.