Dried lotus seeds vs Chia seeds, dried
In short
For the same 100 calories you eat 30 g of dried lotus seeds or 21 g of chia seeds, dried. Most of the calories in dried lotus seeds come from carbohydrate.
More in dried lotus seeds: potassium (4.9×), manganese, thiamin and folate (3.1×). More in chia seeds, dried: copper, niacin (3.8×), total fat (11×), calcium (2.6×) and zinc (3×). Everything else is within 4% of a day's needs.
Calories, and where they come from
30.1 g · 4.6 g protein · 19.4 g carbs · 0.59 g fat
20.6 g · 3.4 g protein · 8.7 g carbs · 6.3 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.
- Copper12% vs 21%
0.11 mg vs 0.19 mg
- Niacin (B3)3% vs 11%
0.48 mg vs 1.8 mg
- Total fat1% vs 8%
0.59 g vs 6.3 g
- Potassium9% vs 2%
412 mg vs 83.7 mg
- Calcium4% vs 10%
49.1 mg vs 130 mg
- Manganese30% vs 24%
0.7 mg vs 0.56 mg
- Zinc3% vs 9%
0.32 mg vs 0.94 mg
- Thiamin (B1)16% vs 11%
0.19 mg vs 0.13 mg
- Folate8% vs 3%
31.3 µg vs 10.1 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4.6 g · 3.4 g9%·7%
- Saturated fatlimit0.099 g · 0.69 g<1%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates19.4 g · 8.7 g7%·3%
- Sodiumlimit1.5 mg · 3.3 mg<1%·<1%
- Iron1.1 mg · 1.6 mg6%·9%
- Magnesium63.3 mg · 68.9 mg15%·16%
- Phosphorus189 mg · 177 mg15%·14%
- Vitamin C0 mg · 0.33 mg0%·<1%
- Riboflavin (B2)0.045 mg · 0.035 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: Dried lotus seeds (SR Legacy 170149), Chia seeds, dried (SR Legacy 170554). 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.