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Lotus Seeds vs Pinto Beans: How Do They Compare?

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

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

Although lotus seeds and pinto beans 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, pinto beans belong to legumes food group.

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

Pinto Beans

Pinto beans (Phaseolus vulgaris) are a type of legume native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.

Pinto beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as pinto bean soup, chili, and salads.

In addition to being a nutritious food, pinto beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

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

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin C, Vitamin B3 (Niacin), and Vitamin K.

Lotus Seeds vs Pinto Beans 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 pinto beans.

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

Lotus SeedsPinto Beans
Energy89 kcal347 kcal
Carbs17.3 g62.6 g
Sugar2.11 g
Fiber15.5 g
Protein4.13 g21.4 g
Fat0.53 g1.23 g
Saturated Fat0.088 g0.235 g

Lotus Seeds vs Pinto Beans Calories

Comparing lotus seeds vs pinto beans for weight loss, lotus seeds is slightly lower in calories, with 89 calories per 100 grams, compared to 347 calories per 100 grams of pinto beans.

However, both lotus seeds and pinto beans 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 Pinto Beans Protein

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

Pinto Beans offer around 81% more protein than lotus seeds.

Pinto Beans have 21.4 grams of protein per 100 grams, while lotus seeds has 4.1 grams of protein per 100 grams.

Lotus Seeds vs Pinto Beans 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 pinto beans.

The total amount of carbohydrates is around 72% higher in pinto beans than in lotus seeds. They have 62.6 grams per 100 grams, compared to 17.3 grams in lotus seeds.


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

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

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

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

With 4.3 grams of fiber per portion, pinto beans are a better source of fiber than lotus seeds which offer 0 grams per portion.

Lotus Seeds vs Pinto Beans Fats

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

Total fat in lotus seeds and pinto beans:

  • Lotus Seeds: 0.5 grams per 100 grams
  • Pinto Beans: 1.2 per 100 grams

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

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

Lotus Seeds vs Pinto Beans Vitamins Content

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

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 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.

However, pinto beans have a higher amount of vitamin A.

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

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

Lotus SeedsPinto Beans
Vitamin A13 IU0
Vitamin C06.3 mg
Vitamin D00
Vitamin B1 (Thiamine)0.171 mg0.713 mg
Vitamin B2 (Riboflavin)0.04 mg0.212 mg
Vitamin B3 (Niacin)0.429 mg1.17 mg
Vitamin B5 (Pantothenic acid)0.228 mg0.785 mg
Vitamin B6 (Pyroxidine)0.168 mg0.474 mg
Vitamin B9 (Folate)28 µg525 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.21 mg
Vitamin K05.6 µg

Lotus Seeds vs Pinto Beans 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 pinto beans 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 pinto beans.

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

Lotus SeedsPinto Beans
Calcium44 mg113 mg
Copper0.094 mg0.893 mg
Fluoride02.2 µg
Iron0.95 mg5.07 mg
Magnesium56 mg176 mg
Manganese0.621 mg1.15 mg
Phosphorus168 mg411 mg
Potassium367 mg1390 mg
Selenium027.9 µg
Sodium1 mg12 mg
Zinc0.28 mg2.28 mg

The Final Word

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

Both lotus seeds and pinto beans 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.


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