• Home
  • Guides
  • Lotus Seeds vs Lentils: How Do They Compare?

Lotus Seeds vs Lentils: How Do They Compare?

This article explains the key similarities and differences between lotus seeds and lentils, foods from the grains and legumes food groups. Read on to learn more about the lotus seeds vs lentils comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 4, 2023.

Although lotus seeds and lentils 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, lentils belong to legumes food group.

That’s why we decided to create an in-depth article that compares lotus seeds and lentils, 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 lentils 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).


Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Lotus Seeds vs Lentils 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 lentils.

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

Lotus SeedsLentils
Energy89 kcal352 kcal
Carbs17.3 g63.4 g
Sugar2.03 g
Fiber10.7 g
Protein4.13 g24.6 g
Fat0.53 g1.06 g
Saturated Fat0.088 g0.154 g

Lotus Seeds vs Lentils Calories

Comparing lotus seeds vs lentils for weight loss, lotus seeds is slightly lower in calories, with 89 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

However, both lotus seeds and lentils 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 Lentils Protein

Legumes and most legume products, including lotus seeds and lentils, are important sources of plant-based protein.

Lentils offer around 83% more protein than lotus seeds.

Lentils have 24.6 grams of protein per 100 grams, while lotus seeds has 4.1 grams of protein per 100 grams.

Lotus Seeds vs Lentils 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 lentils.

The total amount of carbohydrates is around 73% higher in lentils than in lotus seeds. They have 63.4 grams per 100 grams, compared to 17.3 grams in lotus seeds.


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

One handful of lotus seeds (28 grams) contains 0 grams of sugar, while the same amount of lentils contains 0.6 grams.

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

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

With 3 grams of fiber per portion, lentils are a better source of fiber than lotus seeds which offer 0 grams per portion.

Lotus Seeds vs Lentils Fats

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

Total fat in lotus seeds and lentils:

  • Lotus Seeds: 0.5 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lotus seeds is 50% lower in saturated fats.

Lotus Seeds and lentils contain 0.1 grams and 0.2 grams of saturated fat per 100 grams, respectively.

Lotus Seeds vs Lentils Vitamins Content

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

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 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.

Lotus Seeds and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Lotus SeedsLentils
Vitamin A13 IU39 IU
Vitamin C04.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.171 mg0.873 mg
Vitamin B2 (Riboflavin)0.04 mg0.211 mg
Vitamin B3 (Niacin)0.429 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.228 mg2.14 mg
Vitamin B6 (Pyroxidine)0.168 mg0.54 mg
Vitamin B9 (Folate)28 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.49 mg
Vitamin K05 µg

Lotus Seeds vs Lentils 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 lentils comparison focuses on their mineral content.

Lotus Seeds is a better source of copper, iron, manganese, phosphorus, potassium, selenium, sodium, and zinc than lentils.

On the other hand, lentils are a higher amount of calcium, and magnesium.

Lotus Seeds and lentils contain the same amount of fluoride.

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

Lotus SeedsLentils
Calcium44 mg35 mg
Copper0.094 mg0.754 mg
Iron0.95 mg6.51 mg
Magnesium56 mg47 mg
Manganese0.621 mg1.39 mg
Phosphorus168 mg281 mg
Potassium367 mg677 mg
Selenium00.1 µg
Sodium1 mg6 mg
Zinc0.28 mg3.27 mg

The Final Word

Lotus Seeds and lentils are highly nutritious and a great addition to a plant-based diet.

Both lotus seeds and lentils 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.