Chia seeds vs Dried lotus seeds

Chia seedsDried lotus seeds
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 21 g of chia seeds or 30 g of dried lotus seeds. Most of those in dried lotus seeds come from carbohydrate.

More in chia seeds: copper, niacin (3.8×), total fat (11×), calcium (2.6×) and zinc (3×). More in dried lotus seeds: potassium (4.9×), vitamin B6 (2.3×), thiamin and folate (3.1×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Chia seeds100 cal

20.6 g · 3.4 g protein · 8.7 g carbs (0.32 g sugars) · 6.3 g fat

Dried lotus seeds100 cal

30.1 g · 4.6 g protein · 19.4 g carbs · 0.59 g fat

Share of the calories fromproteincarbsfat

Where they differ

Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.

0%12.5%25%
  • Copper21% vs 12%

    0.19 mg vs 0.11 mg

  • Niacin (B3)11% vs 3%

    1.8 mg vs 0.48 mg

  • Total fat8% vs 1%

    6.3 g vs 0.59 g

  • Potassium2% vs 9%

    83.7 mg vs 412 mg

  • Vitamin B65% vs 11%

    0.081 mg vs 0.19 mg

  • Calcium10% vs 4%

    130 mg vs 49.1 mg

  • Zinc9% vs 3%

    0.94 mg vs 0.32 mg

  • Thiamin (B1)11% vs 16%

    0.13 mg vs 0.19 mg

  • Folate3% vs 8%

    10.1 µg vs 31.3 µg

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein3.4 g · 4.6 g7%·9%
  • Saturated fatlimit0.69 g · 0.099 g3%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates8.7 g · 19.4 g3%·7%
  • Sodiumlimit3.3 mg · 1.5 mg<1%·<1%
  • Iron1.6 mg · 1.1 mg9%·6%
  • Magnesium68.9 mg · 63.3 mg16%·15%
  • Phosphorus177 mg · 189 mg14%·15%
  • Vitamin A0 µg · 0.9 µg0%·<1%
  • Vitamin C0.33 mg · 0 mg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Riboflavin (B2)0.035 mg · 0.045 mg3%·3%
  • 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.

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