Chia seeds vs Dried lotus seeds

Chia seedsDried lotus seeds
Same weightSame caloriesOne serving

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

Chia seeds486 cal

16.5 g protein · 42.1 g carbs (1.6 g sugars) · 30.7 g fat

Dried lotus seeds332 cal

15.4 g protein · 64.5 g carbs · 2 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 g 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%62.5%125%
  • Copper103% vs 39%

    0.92 mg vs 0.35 mg

  • Niacin (B3)55% vs 10%

    8.8 mg vs 1.6 mg

  • Total fat39% vs 3%

    30.7 g vs 2 g

  • Calcium49% vs 13%

    631 mg vs 163 mg

  • Zinc42% vs 10%

    4.6 mg vs 1.1 mg

  • Magnesium80% vs 50%

    335 mg vs 210 mg

  • Iron43% vs 20%

    7.7 mg vs 3.5 mg

  • Potassium9% vs 29%

    407 mg vs 1,368 mg

  • Phosphorus69% vs 50%

    860 mg vs 626 mg

  • Saturated fatlimit17% vs 2%

    3.3 g vs 0.33 g

  • Vitamin B623% vs 37%

    0.39 mg vs 0.63 mg

  • Folate12% vs 26%

    49 µg vs 104 µg

  • Carbohydrates15% vs 23%

    42.1 g vs 64.5 g

Show as: bars · dots

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.

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Compare Chia seeds withLotus seeds, rawHulled hemp seedsChia seeds, driedRaw breadfruit seeds