Flax Seeds vs Lotus Seeds: How Do They Compare?

Flax Seeds 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 flax seeds 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.

Flax Seeds

Flax seeds (Linum usitatissimum) are small, golden, or brown seeds that have a nutty and slightly earthy flavor.

These seeds have been used for centuries as food and for their medicinal properties and are now gaining popularity as a health food.

Flax seeds are a good source of fiber, protein, and omega-3 fatty acids, making them a valuable addition to a plant-based diet.

They are also high in lignans, which are plant compounds that have been shown to have antioxidant and estrogen-like effects.

There are many ways to incorporate flax seeds into your diet. They can be eaten raw or ground into a meal and can be added to various dishes, including smoothies, baked goods, and even savory dishes.

Flax seeds are also available in oil form, which can be used as a healthy alternative to vegetable oil in cooking.

It is important to note that flax seeds should be ground before consumption, as the whole seeds may pass through the digestive system undigested.

They should also be stored in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

If you want to add more fiber, protein, and healthy fats to your diet, consider giving flax seeds a try. They are versatile, nutritious, and may have various health benefits.

Flax Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin K.

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).

Flax Seeds 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 flax seeds vs lotus seeds.

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

Flax Seeds vs Lotus Seeds Calories

Nuts and seeds are generally high in calories; the same goes for flax seeds 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 flax seeds for weight loss, lotus seeds are slightly lower in calories, with 25 calories per serving, compared to 150 calories per serving of flax seeds.

However, both flax seeds 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.

Flax Seeds vs Lotus Seeds Protein

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

Flax Seeds offer around 76% more protein than lotus seeds.

Flax Seeds have 18.3 grams of protein per 100 grams (or 5.1g per serving), while lotus seeds have 4.1 grams of protein per 100 grams (or 1.2g per serving).

Flax Seeds 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 flax seeds and lotus seeds.

The total amount of carbohydrates is around 40% higher in flax seeds than in lotus seeds. They have 28.9 grams per 100 grams, compared to 17.3 grams in lotus seeds.

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

One handful of lotus seeds (28 grams) contains 0 grams of sugar, while the same amount of flax seeds contains 0.4 grams.

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

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

With 7.6 grams of fiber per portion, flax seeds are a better source of fiber than lotus seeds which offer 0 grams per portion.

Flax Seeds vs Lotus Seeds Fats

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

Total fat in flax seeds and lotus seeds:

• Flax Seeds: 42.2 grams per 100 grams
• Lotus Seeds: 0.5 per 100 grams

Speaking of saturated fats, lotus seeds are 97% lower in saturated fats.

Lotus Seeds and flax seeds contain 0.1 grams and 3.7 grams of saturated fat per 100 grams, respectively.

Flax Seeds vs Lotus Seeds Vitamins Content

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

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

Flax Seeds have a higher amount of vitamin A.

However, lotus seeds have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

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

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

Flax Seeds 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 flax seeds and lotus seeds comparison focuses on their mineral content.

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

Flax Seeds and lotus seeds contain the same amount of fluoride.

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

The Final Word

Flax Seeds 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 flax seeds 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.