Hemp Seeds vs Lotus Seeds: How To Choose?
Hemp 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 hemp 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.
Hemp seeds (Cannabis sativa) are small, nutty seeds that come from the hemp plant.
These seeds have gained popularity recently as a health food due to their high protein and nutrient content.
Hemp seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or roasted.
They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.
Hemp seeds are also available in oil form, which can be used in cooking or as a salad dressing.
They are a good source of protein, fiber, and healthy fats, including omega-3 and omega-6 fatty acids. They are also a good source of various vitamins and minerals, including iron, zinc, and vitamin E.
Hemp seeds are considered safe for most people to eat. However, it is important to note that they can cause allergic reactions in some individuals.
If you are allergic to other types of nuts or seeds, it is advisable to be cautious when introducing hemp seeds into your diet.
Overall, hemp seeds are a nutritious and versatile food that can be valuable to a plant-based diet.
If you’re looking to add more protein and healthy fats to your diet, consider giving hemp seeds a try.
Hemp Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin) and some Vitamin E.
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).
Hemp 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 hemp seeds vs lotus seeds.
This comparison will start by comparing the caloric value of hemp seeds and lotus seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Hemp Seeds vs Lotus Seeds Calories
Nuts and seeds are generally high in calories; the same goes for hemp 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 hemp seeds for weight loss, lotus seeds are slightly lower in calories, with 25 calories per serving, compared to 155 calories per serving of hemp seeds.
However, both hemp 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.
Hemp Seeds vs Lotus Seeds Protein
Nuts and seeds, including hemp seeds and lotus seeds, are an important source of plant-based protein.
Hemp Seeds offer around 86% more protein than lotus seeds.
Hemp Seeds have 31.6 grams of protein per 100 grams (or 8.8g per serving), while lotus seeds have 4.1 grams of protein per 100 grams (or 1.2g per serving).
Hemp 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 hemp seeds and lotus seeds.
The total amount of carbohydrates is around 50% higher in lotus seeds than in hemp seeds. They have 17.3 grams per 100 grams, compared to 8.7 grams in hemp seeds.
There’s less sugar in lotus seeds than in hemp seeds, 100% precisely.
One handful of lotus seeds (28 grams) contains 0 grams of sugar, while the same amount of hemp seeds contains 0.4 grams.
Lastly, let’s take a look at the dietary fiber in hemp seeds and lotus seeds.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 1.1 grams of fiber per portion, hemp seeds are a better source of fiber than lotus seeds which offer 0 grams per portion.
Hemp Seeds vs Lotus Seeds Fats
Like the other nuts and seeds, fats in hemp seeds and lotus seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in hemp seeds and lotus seeds:
- Hemp Seeds: 48.8 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 hemp seeds contain 0.1 grams and 4.6 grams of saturated fat per 100 grams, respectively.
Hemp Seeds vs Lotus Seeds Vitamins Content
This section will discuss the vitamin content of hemp 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.
Hemp Seeds have a higher amount of vitamin A, and vitamin B5 (Pantothenic acid).
However, lotus seeds have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Hemp Seeds and lotus seeds contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins hemp seeds and lotus seeds contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Hemp 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 hemp 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, sodium, and zinc.
Hemp Seeds and lotus seeds contain the same amount of fluoride, and selenium.
Check out the table below to learn how hemp seeds and lotus seeds compare when it comes to mineral contents.
The Final Word
Hemp 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 hemp 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.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- 9 Mistakes Even Seasoned Plant-Based Individuals Make
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?