Coconut Meat vs Lotus Seeds: How To Choose?

Coconut Meat 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 coconut meat 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.

Coconut Meat

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.

Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.

Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.

It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.

There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.

Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.

Coconut meat is available in various forms, including dried, frozen, and canned.

Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.

If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.

It is flavorful, versatile, and has various health benefits.

Coconut Meat are not an excellent source of any particular vitamin.

However, they contain Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.

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).

Coconut Meat 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 coconut meat vs lotus seeds.

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

Coconut Meat vs Lotus Seeds Calories

Nuts and seeds are generally high in calories; the same goes for coconut meat 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 coconut meat for weight loss, lotus seeds are slightly lower in calories, with 25 calories per serving, compared to 99 calories per serving of coconut meat.

However, both coconut meat 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.

Coconut Meat vs Lotus Seeds Protein

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

Lotus Seeds offer around 25% more protein than coconut meat.

Lotus Seeds have 4.1 grams of protein per 100 grams (or 1.2g per serving), while coconut meat have 3.3 grams of protein per 100 grams (or 0.9g per serving).

Coconut Meat 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 coconut meat and lotus seeds.

The total amount of carbohydrates is around 12% higher in lotus seeds than in coconut meat. They have 17.3 grams per 100 grams, compared to 15.2 grams in coconut meat.

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There’s less sugar in lotus seeds than in coconut meat, 100% precisely.

One handful of lotus seeds (28 grams) contains 0 grams of sugar, while the same amount of coconut meat contains 1.7 grams.

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

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

With 2.5 grams of fiber per portion, coconut meat are a better source of fiber than lotus seeds which offer 0 grams per portion.

Coconut Meat vs Lotus Seeds Fats

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

Total fat in coconut meat and lotus seeds:

• Coconut Meat: 33.5 grams per 100 grams
• Lotus Seeds: 0.5 per 100 grams

Speaking of saturated fats, lotus seeds are 100% lower in saturated fats.

Lotus Seeds and coconut meat contain 0.1 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Coconut Meat vs Lotus Seeds Vitamins Content

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

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

Coconut Meat have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, lotus seeds have a higher amount of vitamin C, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

Coconut Meat and lotus seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Coconut Meat 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 coconut meat and lotus seeds comparison focuses on their mineral content.

Coconut Meat are a better source of calcium, magnesium, phosphorus, and potassium than lotus seeds.

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

Coconut Meat and lotus seeds contain the same amount of fluoride.

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

The Final Word

Coconut Meat 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 coconut meat 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.