Chia seeds, dried vs Dried lotus seeds
In short
For the same 100 calories you eat 21 g of chia seeds, dried or 30 g of dried lotus seeds. Most of those in dried lotus seeds come from carbohydrate.
More in chia seeds, dried: copper, niacin (3.8×), total fat (11×), calcium (2.6×) and zinc (3×). More in dried lotus seeds: potassium (4.9×), manganese, thiamin and folate (3.1×). Everything else is within 4% of a day's needs.
Calories, and where they come from
20.6 g · 3.4 g protein · 8.7 g carbs · 6.3 g fat
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.
- 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
- Calcium10% vs 4%
130 mg vs 49.1 mg
- Manganese24% vs 30%
0.56 mg vs 0.7 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
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 C0.33 mg · 0 mg<1%·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, selenium, vitamin A, vitamin D, vitamin E, pantothenic acid (B5), vitamin B6.
From USDA FoodData Central: Chia seeds, dried (SR Legacy 170554), 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.