Lotus seeds, raw vs Chia seeds
In short
For the same 100 calories you eat 112 g of lotus seeds, raw or 21 g of chia seeds. Most of the calories in lotus seeds, raw come from carbohydrate.
More in lotus seeds, raw: potassium (4.9×), vitamin B6 (2.3×), thiamin and folate (3.1×). More in chia seeds: 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
112 g · 4.6 g protein · 19.4 g carbs · 0.6 g fat
20.6 g · 3.4 g protein · 8.7 g carbs (0.32 g sugars) · 6.3 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.
- Copper0.11 mg · 0.19 mg12%21%
- Niacin (B3)0.48 mg · 1.8 mg3%11%
- Total fat0.6 g · 6.3 g1%8%
- Potassium412 mg · 83.7 mg9%2%
- Vitamin B60.19 mg · 0.081 mg11%5%
- Calcium49.4 mg · 130 mg4%10%
- Zinc0.31 mg · 0.94 mg3%9%
- Thiamin (B1)0.19 mg · 0.13 mg16%11%
- Folate31.5 µg · 10.1 µg8%3%
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%
- Sodiumlimit1.1 mg · 3.3 mg<1%·<1%
- Iron1.1 mg · 1.6 mg6%·9%
- Magnesium62.9 mg · 68.9 mg15%·16%
- Phosphorus189 mg · 177 mg15%·14%
- Vitamin A1.1 µg · 0 µg<1%·0%
- Vitamin C0 mg · 0.33 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- 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, manganese, selenium, vitamin E, vitamin K, pantothenic acid (B5), choline.
From USDA FoodData Central: Lotus seeds, raw (SR Legacy 168591), Chia seeds (Survey (FNDDS) 2707590). 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.