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Lotus Seeds vs Walnuts: Difference, Benefits, More

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

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

Lotus Seeds and walnuts 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 walnuts 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).


Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

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

Walnuts 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 walnuts 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.

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

Walnuts 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.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

Walnuts 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 B3 (Niacin), and Vitamin E.

Lotus Seeds vs Walnuts 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 walnuts.

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

Lotus SeedsWalnuts
Energy89 kcal654 kcal
Carbs17.3 g13.7 g
Sugar2.61 g
Fiber6.7 g
Protein4.13 g15.2 g
Fat0.53 g65.2 g
Saturated Fat0.088 g6.13 g

Lotus Seeds vs Walnuts Calories

Nuts and seeds are generally high in calories; the same goes for lotus seeds and walnuts, 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 walnuts for weight loss, lotus seeds are slightly lower in calories, with 25 calories per serving, compared to 183 calories per serving of walnuts.

However, both lotus seeds and walnuts 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 Walnuts Protein

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

Walnuts offer around 72% more protein than lotus seeds.

Walnuts have 15.2 grams of protein per 100 grams (or 4.3g per serving), while lotus seeds have 4.1 grams of protein per 100 grams (or 1.2g per serving).

Lotus Seeds vs Walnuts 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 walnuts.

The total amount of carbohydrates is around 21% higher in lotus seeds than in walnuts. They have 17.3 grams per 100 grams, compared to 13.7 grams in walnuts.

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

One handful of lotus seeds (28 grams) contains 0 grams of sugar, while the same amount of walnuts contains 0.7 grams.

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

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

With 1.9 grams of fiber per portion, walnuts are a better source of fiber than lotus seeds which offer 0 grams per portion.

Lotus Seeds vs Walnuts Fats

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

Total fat in lotus seeds and walnuts:

  • Lotus Seeds: 0.5 grams per 100 grams
  • Walnuts: 65.2 per 100 grams

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

Lotus Seeds and walnuts contain 0.1 grams and 6.1 grams of saturated fat per 100 grams, respectively.

Lotus Seeds vs Walnuts Vitamins Content

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

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 B9 (Folate), vitamin E, and vitamin K.

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

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

Lotus SeedsWalnuts
Vitamin A13 IU20 IU
Vitamin C01.3 mg
Vitamin D00
Vitamin B1 (Thiamine)0.171 mg0.341 mg
Vitamin B2 (Riboflavin)0.04 mg0.15 mg
Vitamin B3 (Niacin)0.429 mg1.12 mg
Vitamin B5 (Pantothenic acid)0.228 mg0.57 mg
Vitamin B6 (Pyroxidine)0.168 mg0.537 mg
Vitamin B9 (Folate)28 µg98 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.7 mg
Vitamin K02.7 µg

Lotus Seeds vs Walnuts 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 walnuts 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 walnuts.

Lotus Seeds and walnuts contain the same amount of fluoride.

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

Lotus SeedsWalnuts
Calcium44 mg98 mg
Copper0.094 mg1.59 mg
Iron0.95 mg2.91 mg
Magnesium56 mg158 mg
Manganese0.621 mg3.41 mg
Phosphorus168 mg346 mg
Potassium367 mg441 mg
Selenium04.9 µg
Sodium1 mg2 mg
Zinc0.28 mg3.09 mg

The Final Word

Lotus Seeds and walnuts 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 walnuts 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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