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Lotus Seeds vs Full-Fat Soy Flour: How Do They Compare?

This article explains the key similarities and differences between lotus seeds and full-fat soy flour, foods from the grains and legumes food groups. Read on to learn more about the lotus seeds vs full-fat soy flour comparison.
Michael Whaley, Health Writer

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

Although lotus seeds and full-fat soy flour belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While lotus seeds belong to the nuts and seeds group, full-fat soy flour belong to legumes food group.

That’s why we decided to create an in-depth article that compares lotus seeds and full-fat soy flour, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how lotus seeds and full-fat soy flour compare specifically.

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 is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Full-Fat Soy Flour

Full-fat soy flour is a type of flour made from ground, dehulled soybeans.

It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.

Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.

It can also be used as a protein supplement in smoothies and other plant-based drinks.

In addition to being a nutritious food, full-fat soy flour has been shown to have a number of potential health benefits.

It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.

Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.

It also contains a good amount of Vitamin E and some Vitamin A.

Lotus Seeds vs Full-Fat Soy Flour Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing lotus seeds vs full-fat soy flour.

This comparison will start by comparing the caloric value of lotus seeds and full-fat soy flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Lotus SeedsFull-Fat Soy Flour
Energy89 kcal434 kcal
Carbs17.3 g31.9 g
Sugar7.5 g
Fiber9.6 g
Protein4.13 g37.8 g
Fat0.53 g20.6 g
Saturated Fat0.088 g2.99 g

Lotus Seeds vs Full-Fat Soy Flour Calories

Comparing lotus seeds vs full-fat soy flour for weight loss, lotus seeds is slightly lower in calories, with 89 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.

However, both lotus seeds and full-fat soy flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Lotus Seeds vs Full-Fat Soy Flour Protein

Legumes and most legume products, including lotus seeds and full-fat soy flour, are important sources of plant-based protein.

Full-Fat Soy Flour offers around 89% more protein than lotus seeds.

Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while lotus seeds has 4.1 grams of protein per 100 grams.

Lotus Seeds vs Full-Fat Soy Flour 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 lotus seeds and full-fat soy flour.

The total amount of carbohydrates is around 46% higher in full-fat soy flour than in lotus seeds. It have 31.9 grams per 100 grams, compared to 17.3 grams in lotus seeds.

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There’s less sugar in lotus seeds than in full-fat soy flour, 100% precisely.

One handful of lotus seeds (28 grams) contains 0 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in lotus seeds and full-fat soy flour.

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, full-fat soy flour is a better source of fiber than lotus seeds which offers 0 grams per portion.

Lotus Seeds vs Full-Fat Soy Flour Fats

Fats in lotus seeds and full-fat soy flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in lotus seeds and full-fat soy flour:

  • Lotus Seeds: 0.5 grams per 100 grams
  • Full-Fat Soy Flour: 20.6 per 100 grams

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

Lotus Seeds and full-fat soy flour contain 0.1 grams and 3 grams of saturated fat per 100 grams, respectively.

Lotus Seeds vs Full-Fat Soy Flour Vitamins Content

This section will discuss the vitamin content of lotus seeds and full-fat soy flour.

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

Lotus Seeds has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Lotus Seeds and full-fat soy flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins lotus seeds and full-fat soy flour contain side by side, so you can easily compare them.

Lotus SeedsFull-Fat Soy Flour
Vitamin A13 IU120 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.171 mg0.581 mg
Vitamin B2 (Riboflavin)0.04 mg1.16 mg
Vitamin B3 (Niacin)0.429 mg4.32 mg
Vitamin B5 (Pantothenic acid)0.228 mg1.59 mg
Vitamin B6 (Pyroxidine)0.168 mg0.461 mg
Vitamin B9 (Folate)28 µg345 µg
Vitamin B12 (Cobalamin)00
Vitamin E01.95 mg
Vitamin K070 µg

Lotus Seeds vs Full-Fat Soy Flour 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 lotus seeds and full-fat soy flour comparison focuses on their mineral content.

Lotus Seeds is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than full-fat soy flour.

Check out the table below to learn how lotus seeds and full-fat soy flour compare when it comes to mineral content.

Lotus SeedsFull-Fat Soy Flour
Calcium44 mg206 mg
Copper0.094 mg2.92 mg
Fluoride02.2 µg
Iron0.95 mg6.37 mg
Magnesium56 mg429 mg
Manganese0.621 mg2.28 mg
Phosphorus168 mg494 mg
Potassium367 mg2520 mg
Selenium07.5 µg
Sodium1 mg13 mg
Zinc0.28 mg3.92 mg

The Final Word

Lotus Seeds and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.

Both lotus seeds and full-fat soy flour are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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