Chia seeds vs Dried lotus seeds

Chia seedsDried lotus seeds
Same weightSame caloriesOne serving

In short

One serving each: 138 calories in chia seeds (1 oz, 28.3 g), 94 calories in dried lotus seeds (1 oz (42 medium seeds), 28.4 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×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Chia seeds138 cal

1 oz (28.3 g) · 4.7 g protein · 11.9 g carbs (0.44 g sugars) · 8.7 g fat

Dried lotus seeds94 cal

1 oz (42 medium seeds) (28.4 g) · 4.4 g protein · 18.3 g carbs · 0.56 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.

0%25%50%
  • Copper0.26 mg · 0.099 mg
    29%11%
  • Niacin (B3)2.5 mg · 0.45 mg
    16%3%
  • Total fat8.7 g · 0.56 g
    11%1%
  • Calcium179 mg · 46.2 mg
    14%4%
  • Zinc1.3 mg · 0.3 mg
    12%3%
  • Magnesium94.8 mg · 59.5 mg
    23%14%
  • Iron2.2 mg · 1 mg
    12%6%
  • Potassium115 mg · 388 mg
    2%8%
  • Phosphorus243 mg · 177 mg
    19%14%
  • Saturated fatlimit0.94 g · 0.094 g
    5%<1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein4.7 g · 4.4 g9%·9%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates11.9 g · 18.3 g4%·7%
  • Sodiumlimit4.5 mg · 1.4 mg<1%·<1%
  • Vitamin A0 µg · 0.85 µg0%·<1%
  • Vitamin C0.45 mg · 0 mg1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.18 mg · 0.18 mg15%·15%
  • Riboflavin (B2)0.048 mg · 0.043 mg4%·3%
  • Vitamin B60.11 mg · 0.18 mg7%·10%
  • Folate13.9 µg · 29.5 µg3%·7%
  • 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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