Lotus Seeds vs Pecans: Which Is Better?

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

Written by Michael Whaley, Health Writer. Updated on December 29, 2022.

Lotus Seeds and pecans 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 lotus seeds and pecans and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

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).


Pecans (Carya illinoinensis) are a type of nut that is native to the United States and are now grown in many parts of the world.

These nuts have a sweet and slightly buttery flavor and are often used in sweet and savory dishes.

Pecans are a good source of nutrients, including protein, fiber, and vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pecans 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.

Pecans are also available in various forms, including whole, chopped, and ground into flour.

Pecans are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.

It is vital to store pecans in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

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

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

Pecans are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Lotus Seeds vs Pecans 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 pecans.

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

Lotus SeedsPecans
Energy89 kcal691 kcal
Carbs17.3 g13.9 g
Sugar3.97 g
Fiber9.6 g
Protein4.13 g9.17 g
Fat0.53 g72 g
Saturated Fat0.088 g6.18 g

Lotus Seeds vs Pecans Calories

Nuts and seeds are generally high in calories; the same goes for lotus seeds and pecans, 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 pecans for weight loss, lotus seeds are slightly lower in calories, with 25 calories per serving, compared to 193 calories per serving of pecans.

However, both lotus seeds and pecans 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.

Lotus Seeds vs Pecans Protein

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

Pecans offer around 54% more protein than lotus seeds.

Pecans have 9.2 grams of protein per 100 grams (or 2.6g per serving), while lotus seeds have 4.1 grams of protein per 100 grams (or 1.2g per serving).

Lotus Seeds vs Pecans 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 pecans.

The total amount of carbohydrates is around 20% higher in lotus seeds than in pecans. They have 17.3 grams per 100 grams, compared to 13.9 grams in pecans.

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

One handful of lotus seeds (28 grams) contains 0 grams of sugar, while the same amount of pecans contains 1.1 grams.

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

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

Lotus Seeds vs Pecans Fats

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

Total fat in lotus seeds and pecans:

  • Lotus Seeds: 0.5 grams per 100 grams
  • Pecans: 72 per 100 grams

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

Lotus Seeds and pecans contain 0.1 grams and 6.2 grams of saturated fat per 100 grams, respectively.

Lotus Seeds vs Pecans Vitamins Content

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

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

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 E, and vitamin K.

However, pecans have a higher amount of vitamin B9 (Folate).

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

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

Lotus SeedsPecans
Vitamin A13 IU56 IU
Vitamin C01.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.171 mg0.66 mg
Vitamin B2 (Riboflavin)0.04 mg0.13 mg
Vitamin B3 (Niacin)0.429 mg1.17 mg
Vitamin B5 (Pantothenic acid)0.228 mg0.863 mg
Vitamin B6 (Pyroxidine)0.168 mg0.21 mg
Vitamin B9 (Folate)28 µg22 µg
Vitamin B12 (Cobalamin)00
Vitamin E01.4 mg
Vitamin K03.5 µg

Lotus Seeds vs Pecans 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 pecans comparison focuses on their mineral content.

Lotus Seeds are a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than pecans.

On the other hand, pecans have a higher amount of sodium.

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

Lotus SeedsPecans
Calcium44 mg70 mg
Copper0.094 mg1.2 mg
Fluoride010 µg
Iron0.95 mg2.53 mg
Magnesium56 mg121 mg
Manganese0.621 mg4.5 mg
Phosphorus168 mg277 mg
Potassium367 mg410 mg
Selenium03.8 µg
Sodium1 mg0
Zinc0.28 mg4.53 mg

The Final Word

Lotus Seeds and pecans 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 lotus seeds and pecans 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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