Hulled hemp seeds vs Lotus seeds, raw
In short
For the same 100 calories you eat 18 g of hulled hemp seeds or 112 g of lotus seeds, raw. Most of the calories in hulled hemp seeds come from fat. Most of those in lotus seeds, raw come from carbohydrate.
More in hulled hemp seeds: manganese, copper (2.7×), magnesium (2×), zinc (5.7×) and 3 more. More in lotus seeds, raw: carbohydrates (12×), vitamin B6 and potassium. Everything else is within 4% of a day's needs.
Calories, and where they come from
18.1 g · 5.7 g protein · 1.6 g carbs (0.27 g sugars) · 8.8 g fat
112 g · 4.6 g protein · 19.4 g carbs · 0.6 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.
- Manganese60% vs 30%
1.4 mg vs 0.7 mg
- Copper32% vs 12%
0.29 mg vs 0.11 mg
- Magnesium30% vs 15%
127 mg vs 62.9 mg
- Zinc16% vs 3%
1.8 mg vs 0.31 mg
- Total fat11% vs 1%
8.8 g vs 0.6 g
- Phosphorus24% vs 15%
298 mg vs 189 mg
- Niacin (B3)10% vs 3%
1.7 mg vs 0.48 mg
- Carbohydrates1% vs 7%
1.6 g vs 19.4 g
- Vitamin B66% vs 11%
0.11 mg vs 0.19 mg
- Potassium5% vs 9%
217 mg vs 412 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein5.7 g · 4.6 g11%·9%
- Saturated fatlimit0.83 g · 0.099 g4%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit0.9 mg · 1.1 mg<1%·<1%
- Calcium12.7 mg · 49.4 mg1%·4%
- Iron1.4 mg · 1.1 mg8%·6%
- Vitamin A0.18 µg · 1.1 µg<1%·<1%
- Vitamin C0.09 mg · 0 mg<1%·0%
- Thiamin (B1)0.23 mg · 0.19 mg19%·16%
- Riboflavin (B2)0.052 mg · 0.045 mg4%·3%
- Folate19.9 µg · 31.5 µg5%·8%
Reported for only one of the two, so not compared: fiber, vitamin D, vitamin E, pantothenic acid (B5), vitamin B12.
From USDA FoodData Central: Hulled hemp seeds (SR Legacy 170148), 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.