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Ginkgo Nuts vs Lotus Seeds: Which Is Healthier?

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

Written by Esther Bumpus, Health Writer. Updated on January 4, 2023.

Ginkgo Nuts 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 ginkgo nuts 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.

Ginkgo Nuts

Ginkgo nuts (Ginkgo biloba) are the seeds of the ginkgo tree, which is native to China and is now grown in many parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Ginkgo nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate ginkgo nuts into your diet.

They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.

Ginkgo nuts are also available in a variety of forms, including whole, chopped, and ground into flour.

Ginkgo nuts are widely available and can be found at most grocery stores, particularly in Asian markets.

They are often sold roasted or raw, and can be purchased with or without the shell.

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

They are flavorful, versatile, and have a variety of health benefits.

Ginkgo Nuts are an excellent source of Vitamin B3 (Niacin).

They also contain a good amount of Vitamin A, Vitamin C, Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).

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).

Ginkgo Nuts 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 ginkgo nuts vs lotus seeds.

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

Ginkgo NutsLotus Seeds
Energy182 kcal89 kcal
Carbs37.6 g17.3 g
Protein4.32 g4.13 g
Fat1.68 g0.53 g
Saturated Fat0.319 g0.088 g

Ginkgo Nuts vs Lotus Seeds Calories

Nuts and seeds are generally high in calories; the same goes for ginkgo nuts 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 ginkgo nuts for weight loss, lotus seeds are slightly lower in calories, with 25 calories per serving, compared to 51 calories per serving of ginkgo nuts.

However, both ginkgo nuts 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.

Ginkgo Nuts vs Lotus Seeds Protein

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

Lotus Seeds and ginkgo nuts offer the same amount of protein, 4.3 grams per 100 grams (or 1.2g per serving).

Ginkgo Nuts 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 ginkgo nuts and lotus seeds.

The total amount of carbohydrates is around 54% higher in ginkgo nuts than in lotus seeds. They have 37.6 grams per 100 grams, compared to 17.3 grams in lotus seeds.

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

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

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

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

Ginkgo Nuts vs Lotus Seeds Fats

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

Total fat in ginkgo nuts and lotus seeds:

  • Ginkgo Nuts: 1.7 grams per 100 grams
  • Lotus Seeds: 0.5 per 100 grams

Speaking of saturated fats, lotus seeds are 67% lower in saturated fats.

Lotus Seeds and ginkgo nuts contain 0.1 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Ginkgo Nuts vs Lotus Seeds Vitamins Content

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

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

Ginkgo Nuts have a higher amount of vitamin B5 (Pantothenic acid).

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

Ginkgo Nuts 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 ginkgo nuts and lotus seeds contain side by side, so you can easily compare them.

Ginkgo NutsLotus Seeds
Vitamin A558 IU13 IU
Vitamin C15 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.22 mg0.171 mg
Vitamin B2 (Riboflavin)0.09 mg0.04 mg
Vitamin B3 (Niacin)6 mg0.429 mg
Vitamin B5 (Pantothenic acid)0.16 mg0.228 mg
Vitamin B6 (Pyroxidine)0.328 mg0.168 mg
Vitamin B9 (Folate)54 µg28 µg
Vitamin B12 (Cobalamin)00
Vitamin E00
Vitamin K00

Ginkgo Nuts 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 ginkgo nuts and lotus seeds comparison focuses on their mineral content.

Ginkgo Nuts are a better source of calcium, magnesium, manganese, and phosphorus than lotus seeds.

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

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

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

Ginkgo NutsLotus Seeds
Calcium2 mg44 mg
Copper0.274 mg0.094 mg
Fluoride00
Iron1 mg0.95 mg
Magnesium27 mg56 mg
Manganese0.113 mg0.621 mg
Phosphorus124 mg168 mg
Potassium510 mg367 mg
Selenium00
Sodium7 mg1 mg
Zinc0.34 mg0.28 mg

The Final Word

Ginkgo Nuts 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 ginkgo nuts 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.

Sources

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