Chia seeds vs Dried lotus seeds
In short
Gram for gram, there are 46% more calories in chia seeds than in dried lotus seeds (486 vs 332 in 100 g). Most of those in dried lotus seeds come from carbohydrate.
More in chia seeds: copper (2.6×), niacin (5.5×), total fat (16×), calcium (3.9×) and 5 more. More in dried lotus seeds: potassium (3.4×), vitamin B6, folate (2.1×) and carbohydrates. Everything else is within 4% of a day's needs.
Calories, and where they come from
16.5 g protein · 42.1 g carbs (1.6 g sugars) · 30.7 g fat
15.4 g protein · 64.5 g carbs · 2 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Copper0.92 mg · 0.35 mg103%39%
- Niacin (B3)8.8 mg · 1.6 mg55%10%
- Total fat30.7 g · 2 g39%3%
- Calcium631 mg · 163 mg49%13%
- Zinc4.6 mg · 1.1 mg42%10%
- Magnesium335 mg · 210 mg80%50%
- Iron7.7 mg · 3.5 mg43%20%
- Potassium407 mg · 1,368 mg9%29%
- Phosphorus860 mg · 626 mg69%50%
- Saturated fatlimit3.3 g · 0.33 g17%2%
- Vitamin B60.39 mg · 0.63 mg23%37%
- Folate49 µg · 104 µg12%26%
- Carbohydrates42.1 g · 64.5 g15%23%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein16.5 g · 15.4 g33%·31%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit16 mg · 5 mg1%·<1%
- Vitamin A0 µg · 3 µg0%·<1%
- Vitamin C1.6 mg · 0 mg2%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.62 mg · 0.64 mg52%·53%
- Riboflavin (B2)0.17 mg · 0.15 mg13%·12%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: fiber, manganese, selenium, vitamin E, vitamin K, pantothenic acid (B5), choline.
From USDA FoodData Central: Chia seeds (Survey (FNDDS) 2707590), Dried lotus seeds (SR Legacy 170149). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.