Chia seeds, dried vs Lotus seeds, raw
In short
For the same 100 calories you eat 21 g of chia seeds, dried or 112 g of lotus seeds, raw. Most of those in lotus seeds, raw come from carbohydrate.
More in chia seeds, dried: copper, niacin (3.8×), total fat (11×), calcium (2.6×) and zinc (3×). More in lotus seeds, raw: 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
112 g · 4.6 g protein · 19.4 g carbs · 0.6 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 calories 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.
- Copper0.19 mg · 0.11 mg21%12%
- Niacin (B3)1.8 mg · 0.48 mg11%3%
- Total fat6.3 g · 0.6 g8%1%
- Potassium83.7 mg · 412 mg2%9%
- Calcium130 mg · 49.4 mg10%4%
- Manganese0.56 mg · 0.7 mg24%30%
- Zinc0.94 mg · 0.31 mg9%3%
- Thiamin (B1)0.13 mg · 0.19 mg11%16%
- Folate10.1 µg · 31.5 µg3%8%
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 · 1.1 mg<1%·<1%
- Iron1.6 mg · 1.1 mg9%·6%
- Magnesium68.9 mg · 62.9 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), Lotus seeds, raw (SR Legacy 168591). 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.