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Chestnuts vs Lotus Seeds: How Do They Compare?

This article explains the key similarities and differences between chestnuts and lotus seeds, foods from the nuts and seeds group. Read on to learn more about the chestnuts vs lotus seeds comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on December 31, 2022.

Chestnuts and lotus seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on chestnuts and lotus seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.


Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.

These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.

Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.

There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.

Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.

They can also be used in savory dishes, such as chestnut stuffing or soup.

Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.

They are versatile, flavorful, and can be easily incorporated into various dishes.

Chestnuts are an excellent source of Vitamin C.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).

Lotus Seeds

Lotus seeds (Nelumbo nucifera) are a staple in many Asian cuisines, particularly in China and Japan.

These seeds have a long history of cultivation and have been used for culinary and medicinal purposes for centuries.

Lotus seeds have a slightly sweet and nutty flavor with a texture similar to that of a chestnut.

When cooked, they have a soft and slightly chewy texture, with a slightly crunchy outer shell. They can be eaten as a snack on their own, or used in a variety of sweet and savory dishes, including soups, porridges, and desserts.

In Chinese medicine, lotus seeds are believed to have calming and nourishing properties and are often used in tonics and medicinal soups.

They are a good source of protein, fiber, and other nutrients, making them a valuable addition to plant-based diets.

There are many ways to incorporate lotus seeds into your cooking. They can be eaten raw or cooked, and are often soaked before use to soften their texture. Lotus seeds are available in many forms, including whole, dried, and ground into flour.

Whether you’re looking for a new snack or an interesting ingredient to add to your cooking, consider giving lotus seeds a try.

They are flavorful, versatile, and nutritious, and may just become a new favorite in your kitchen.

Lotus Seeds are not an excellent source of any particular vitamin.

However, they contain a good amount of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Chestnuts vs Lotus Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chestnuts vs lotus seeds.

This comparison will start by comparing the caloric value of chestnuts and lotus seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

ChestnutsLotus Seeds
Energy224 kcal89 kcal
Carbs49.1 g17.3 g
Protein4.2 g4.13 g
Fat1.11 g0.53 g
Saturated Fat0.164 g0.088 g

Chestnuts vs Lotus Seeds Calories

Nuts and seeds are generally high in calories; the same goes for chestnuts and lotus seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing lotus seeds vs chestnuts for weight loss, lotus seeds are slightly lower in calories, with 25 calories per serving, compared to 63 calories per serving of chestnuts.

However, both chestnuts and lotus seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Chestnuts vs Lotus Seeds Protein

Nuts and seeds, including chestnuts and lotus seeds, are an important source of plant-based protein.

Lotus Seeds and chestnuts offer the same amount of protein, 4.2 grams per 100 grams (or 1.2g per serving).

Chestnuts vs Lotus Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in chestnuts and lotus seeds.

The total amount of carbohydrates is around 65% higher in chestnuts than in lotus seeds. They have 49.1 grams per 100 grams, compared to 17.3 grams in lotus seeds.

One handful of chestnuts and lotus seeds (28 grams) contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in chestnuts and lotus seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

Chestnuts and lotus seeds contain the same amount of fiber, 0 grams per portion.

Chestnuts vs Lotus Seeds Fats

Like the other nuts and seeds, fats in chestnuts and lotus seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in chestnuts and lotus seeds:

  • Chestnuts: 1.1 grams per 100 grams
  • Lotus Seeds: 0.5 per 100 grams

Speaking of saturated fats, lotus seeds are 50% lower in saturated fats.

Lotus Seeds and chestnuts contain 0.1 grams and 0.2 grams of saturated fat per 100 grams, respectively.

Chestnuts vs Lotus Seeds Vitamins Content

This section will discuss the vitamin content of chestnuts and lotus seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chestnuts have a higher amount of vitamin B1 (Thiamine).

However, lotus seeds have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Chestnuts and lotus seeds contain the same amount of vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.

The following table shows the exact amount of vitamins chestnuts and lotus seeds contain side by side, so you can easily compare them.

ChestnutsLotus Seeds
Vitamin A202 IU13 IU
Vitamin C36 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.16 mg0.171 mg
Vitamin B2 (Riboflavin)0.18 mg0.04 mg
Vitamin B3 (Niacin)0.8 mg0.429 mg
Vitamin B5 (Pantothenic acid)0.555 mg0.228 mg
Vitamin B6 (Pyroxidine)0.41 mg0.168 mg
Vitamin B9 (Folate)68 µg28 µg
Vitamin B12 (Cobalamin)00
Vitamin E00
Vitamin K00

Chestnuts vs Lotus Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chestnuts and lotus seeds comparison focuses on their mineral content.

Chestnuts are a better source of calcium, and phosphorus than lotus seeds.

On the other hand, lotus seeds have a higher amount of copper, iron, magnesium, manganese, potassium, sodium, and zinc.

Chestnuts and lotus seeds contain the same amount of fluoride, and selenium.

Check out the table below to learn how chestnuts and lotus seeds compare when it comes to mineral contents.

ChestnutsLotus Seeds
Calcium18 mg44 mg
Copper0.363 mg0.094 mg
Iron1.41 mg0.95 mg
Magnesium84 mg56 mg
Manganese1.6 mg0.621 mg
Phosphorus96 mg168 mg
Potassium447 mg367 mg
Sodium3 mg1 mg
Zinc0.87 mg0.28 mg

The Final Word

Chestnuts and lotus seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both chestnuts and lotus seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.


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