Lotus Seeds vs Sunflower Seeds: Which One is Better for You?
Lotus Seeds and sunflower 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 lotus seeds and sunflower 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.
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).
Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.
These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.
Sunflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate sunflower seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.
Sunflower seeds are widely available and can be found at most grocery stores.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Sunflower Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.
They also contain a good amount of Vitamin B5 (Pantothenic acid).
Lotus Seeds vs Sunflower Seeds 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 sunflower seeds.
This comparison will start by comparing the caloric value of lotus seeds and sunflower seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
|Lotus Seeds||Sunflower Seeds|
|Energy||89 kcal||612 kcal|
|Carbs||17.3 g||17.1 g|
|Protein||4.13 g||21 g|
|Fat||0.53 g||56.1 g|
|Saturated Fat||0.088 g||5.36 g|
Lotus Seeds vs Sunflower Seeds Calories
Nuts and seeds are generally high in calories; the same goes for lotus seeds and sunflower 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 sunflower seeds for weight loss, lotus seeds are slightly lower in calories, with 25 calories per serving, compared to 171 calories per serving of sunflower seeds.
However, both lotus seeds and sunflower 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.
Lotus Seeds vs Sunflower Seeds Protein
Nuts and seeds, including lotus seeds and sunflower seeds, are an important source of plant-based protein.
Sunflower Seeds offer around 80% more protein than lotus seeds.
Sunflower Seeds have 21 grams of protein per 100 grams (or 5.9g per serving), while lotus seeds have 4.1 grams of protein per 100 grams (or 1.2g per serving).
Lotus Seeds vs Sunflower 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 lotus seeds and sunflower seeds.
The total amount of carbohydrates is around 1% higher in lotus seeds than in sunflower seeds. They have 17.3 grams per 100 grams, compared to 17.1 grams in sunflower seeds.
One handful of lotus seeds and sunflower seeds (28 grams) contains 0 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in lotus seeds and sunflower seeds.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.9 grams of fiber per portion, sunflower seeds are a better source of fiber than lotus seeds which offer 0 grams per portion.
Lotus Seeds vs Sunflower Seeds Fats
Like the other nuts and seeds, fats in lotus seeds and sunflower seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in lotus seeds and sunflower seeds:
- Lotus Seeds: 0.5 grams per 100 grams
- Sunflower Seeds: 56.1 per 100 grams
Speaking of saturated fats, lotus seeds are 98% lower in saturated fats.
Lotus Seeds and sunflower seeds contain 0.1 grams and 5.4 grams of saturated fat per 100 grams, respectively.
Lotus Seeds vs Sunflower Seeds Vitamins Content
This section will discuss the vitamin content of lotus seeds and sunflower seeds.
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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, sunflower seeds have a higher amount of vitamin A.
Lotus Seeds and sunflower seeds 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 sunflower seeds contain side by side, so you can easily compare them.
|Lotus Seeds||Sunflower Seeds|
|Vitamin A||13 IU||0|
|Vitamin B1 (Thiamine)||0.171 mg||0.473 mg|
|Vitamin B2 (Riboflavin)||0.04 mg||0.507 mg|
|Vitamin B3 (Niacin)||0.429 mg||6.96 mg|
|Vitamin B5 (Pantothenic acid)||0.228 mg||0.84 mg|
|Vitamin B6 (Pyroxidine)||0.168 mg||0.76 mg|
|Vitamin B9 (Folate)||28 µg||169 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0||19.6 mg|
|Vitamin K||0||1.2 µg|
Lotus Seeds vs Sunflower 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 lotus seeds and sunflower seeds comparison focuses on their mineral content.
Lotus Seeds are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than sunflower seeds.
Lotus Seeds and sunflower seeds contain the same amount of fluoride.
Check out the table below to learn how lotus seeds and sunflower seeds compare when it comes to mineral contents.
|Lotus Seeds||Sunflower Seeds|
|Calcium||44 mg||78 mg|
|Copper||0.094 mg||1.83 mg|
|Iron||0.95 mg||5.21 mg|
|Magnesium||56 mg||358 mg|
|Manganese||0.621 mg||2.89 mg|
|Phosphorus||168 mg||750 mg|
|Potassium||367 mg||689 mg|
|Sodium||1 mg||532 mg|
|Zinc||0.28 mg||6 mg|
The Final Word
Lotus Seeds and sunflower 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 lotus seeds and sunflower 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.
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