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Hazelnuts vs Lotus Seeds: How Do They Compare?

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

Written by Michael Whaley, Health Writer. Updated on January 4, 2023.

Hazelnuts 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 hazelnuts 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.


Hazelnuts (Corylus spp.) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

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

Hazelnuts 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 hazelnuts 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.

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

Hazelnuts are widely available and can be found at most grocery stores and 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 hazelnuts a try.

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

Hazelnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

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

Hazelnuts 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 hazelnuts vs lotus seeds.

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

HazelnutsLotus Seeds
Energy628 kcal89 kcal
Carbs16.7 g17.3 g
Protein15 g4.13 g
Fat60.8 g0.53 g
Saturated Fat4.46 g0.088 g

Hazelnuts vs Lotus Seeds Calories

Nuts and seeds are generally high in calories; the same goes for hazelnuts 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 hazelnuts for weight loss, lotus seeds are slightly lower in calories, with 25 calories per serving, compared to 176 calories per serving of hazelnuts.

However, both hazelnuts 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.

Hazelnuts vs Lotus Seeds Protein

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

Hazelnuts offer around 71% more protein than lotus seeds.

Hazelnuts have 15 grams of protein per 100 grams (or 4.2g per serving), while lotus seeds have 4.1 grams of protein per 100 grams (or 1.2g per serving).

Hazelnuts 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 hazelnuts and lotus seeds.

The total amount of carbohydrates is around 3% higher in lotus seeds than in hazelnuts. They have 17.3 grams per 100 grams, compared to 16.7 grams in hazelnuts.


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

One handful of lotus seeds (28 grams) contains 0 grams of sugar, while the same amount of hazelnuts contains 1.2 grams.

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

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

With 2.7 grams of fiber per portion, hazelnuts are a better source of fiber than lotus seeds which offer 0 grams per portion.

Hazelnuts vs Lotus Seeds Fats

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

Total fat in hazelnuts and lotus seeds:

  • Hazelnuts: 60.8 grams per 100 grams
  • Lotus Seeds: 0.5 per 100 grams

Speaking of saturated fats, lotus seeds are 98% lower in saturated fats.

Lotus Seeds and hazelnuts contain 0.1 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Hazelnuts vs Lotus Seeds Vitamins Content

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

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

However, lotus seeds have a higher amount of vitamin A, 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.

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

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

HazelnutsLotus Seeds
Vitamin A20 IU13 IU
Vitamin C6.3 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.643 mg0.171 mg
Vitamin B2 (Riboflavin)0.113 mg0.04 mg
Vitamin B3 (Niacin)1.8 mg0.429 mg
Vitamin B5 (Pantothenic acid)0.918 mg0.228 mg
Vitamin B6 (Pyroxidine)0.563 mg0.168 mg
Vitamin B9 (Folate)113 µg28 µg
Vitamin B12 (Cobalamin)00
Vitamin E15 mg0
Vitamin K14.2 µg0

Hazelnuts 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 hazelnuts and lotus seeds comparison focuses on their mineral content.

Hazelnuts are a better source of sodium than lotus seeds.

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

Hazelnuts and lotus seeds contain the same amount of fluoride.

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

HazelnutsLotus Seeds
Calcium114 mg44 mg
Copper1.72 mg0.094 mg
Iron4.7 mg0.95 mg
Magnesium163 mg56 mg
Manganese6.18 mg0.621 mg
Phosphorus290 mg168 mg
Potassium680 mg367 mg
Selenium2.4 µg0
Sodium01 mg
Zinc2.45 mg0.28 mg

The Final Word

Hazelnuts 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 hazelnuts 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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