Lotus seeds, raw vs Hulled hemp seeds
In short
For the same 100 calories you eat 112 g of lotus seeds, raw or 18 g of hulled hemp seeds. Most of the calories in lotus seeds, raw come from carbohydrate. Most of those in hulled hemp seeds come from fat.
More in lotus seeds, raw: carbohydrates (12×), vitamin B6 and potassium. More in hulled hemp seeds: manganese, copper (2.7×), magnesium (2×), zinc (5.7×) and 3 more. 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
18.1 g · 5.7 g protein · 1.6 g carbs (0.27 g sugars) · 8.8 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.
- Manganese30% vs 60%
0.7 mg vs 1.4 mg
- Copper12% vs 32%
0.11 mg vs 0.29 mg
- Magnesium15% vs 30%
62.9 mg vs 127 mg
- Zinc3% vs 16%
0.31 mg vs 1.8 mg
- Total fat1% vs 11%
0.6 g vs 8.8 g
- Phosphorus15% vs 24%
189 mg vs 298 mg
- Niacin (B3)3% vs 10%
0.48 mg vs 1.7 mg
- Carbohydrates7% vs 1%
19.4 g vs 1.6 g
- Vitamin B611% vs 6%
0.19 mg vs 0.11 mg
- Potassium9% vs 5%
412 mg vs 217 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4.6 g · 5.7 g9%·11%
- Saturated fatlimit0.099 g · 0.83 g<1%·4%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit1.1 mg · 0.9 mg<1%·<1%
- Calcium49.4 mg · 12.7 mg4%·1%
- Iron1.1 mg · 1.4 mg6%·8%
- Vitamin A1.1 µg · 0.18 µg<1%·<1%
- Vitamin C0 mg · 0.09 mg0%·<1%
- Thiamin (B1)0.19 mg · 0.23 mg16%·19%
- Riboflavin (B2)0.045 mg · 0.052 mg3%·4%
- Folate31.5 µg · 19.9 µg8%·5%
Reported for only one of the two, so not compared: fiber, vitamin D, vitamin E, pantothenic acid (B5), vitamin B12.
From USDA FoodData Central: Lotus seeds, raw (SR Legacy 168591), Hulled hemp seeds (SR Legacy 170148). 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.