Seeds, lotus seeds, dried vs Quinoa, cooked
Nutrition comparison per 100 g.
Seeds, lotus seeds, dried
332 kcal
Quinoa, cooked
120 kcal
Calories
332 kcal
120 kcal
Protein
15.4 g
4.4 g
Carbs
64.5 g
21.3 g
Fiber
~
2.8 g
Fat
2.0 g
1.9 g
Sodium
5 mg
7 mg
Key takeaways
- Quinoa, cooked has 64% fewer calories (120 kcal vs 332 kcal).
- Seeds, lotus seeds, dried has more protein (15.4 g vs 4.4 g).
- Quinoa, cooked has fewer carbs (21.3 g vs 64.5 g).
- Quinoa, cooked has less fat (1.9 g vs 2.0 g).
- Seeds, lotus seeds, dried has less sodium (5 mg vs 7 mg).
| Macronutrients | Seeds, lotus seeds, dried | Quinoa, cooked |
|---|---|---|
| Calories | 332 kcal | 120 kcal |
| Protein | 15.4 g | 4.4 g |
| Total Fat | 2.0 g | 1.9 g |
| Total Carbohydrate | 64.5 g | 21.3 g |
| Dietary Fiber | ~ | 2.8 g |
| Water | 14.2 g | 71.6 g |
| Carbohydrates | Seeds, lotus seeds, dried | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 64.5 g | 21.3 g |
| Dietary Fiber | ~ | 2.8 g |
| Starch | ~ | 17.6 g |
| Fats & Fatty Acids | Seeds, lotus seeds, dried | Quinoa, cooked |
|---|---|---|
| Total Fat | 2.0 g | 1.9 g |
| Saturated Fat | 0.3 g | ~ |
| Monounsaturated Fat | 0.4 g | ~ |
| Polyunsaturated Fat | 1.2 g | ~ |
| Omega-3 Fatty Acids | 102.0 mg | ~ |
| Omega-6 Fatty Acids | 1,064.0 mg | ~ |
| Protein & Amino Acids | Seeds, lotus seeds, dried | Quinoa, cooked |
|---|---|---|
| Protein | 15.4 g | 4.4 g |
| Histidine | 430.0 mg | 127.0 mg |
| Isoleucine | 765.0 mg | 157.0 mg |
| Leucine | 1,215.0 mg | 261.0 mg |
| Lysine | 985.0 mg | 239.0 mg |
| Methionine | 267.0 mg | 96.0 mg |
| Phenylalanine | 767.0 mg | 185.0 mg |
| Threonine | 747.0 mg | 131.0 mg |
| Tryptophan | 221.0 mg | 52.0 mg |
| Valine | 991.0 mg | 185.0 mg |
| Alanine | 892.0 mg | 183.0 mg |
| Arginine | 1,262.0 mg | 340.0 mg |
| Aspartic Acid | 1,884.0 mg | 353.0 mg |
| Cystine | 201.0 mg | 63.0 mg |
| Glutamic Acid | 3,570.0 mg | 580.0 mg |
| Glycine | 826.0 mg | 216.0 mg |
| Proline | 1,285.0 mg | 240.0 mg |
| Serine | 939.0 mg | 176.0 mg |
| Tyrosine | 375.0 mg | 83.0 mg |
| Vitamins | Seeds, lotus seeds, dried | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Vitamin E | ~ | 0.6 mg |
| Thiamin (B1) | 0.6 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 1.6 mg | 0.4 mg |
| Vitamin B6 | 0.6 mg | 0.1 mg |
| Folate (B9) | 104.0 mcg | 42.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.9 mg | ~ |
| Minerals | Seeds, lotus seeds, dried | Quinoa, cooked |
|---|---|---|
| Calcium | 163.0 mg | 17.0 mg |
| Iron | 3.5 mg | 1.5 mg |
| Magnesium | 210.0 mg | 64.0 mg |
| Phosphorus | 626.0 mg | 152.0 mg |
| Potassium | 1,368.0 mg | 172.0 mg |
| Sodium | 5.0 mg | 7.0 mg |
| Zinc | 1.1 mg | 1.1 mg |
| Copper | 0.4 mg | 0.2 mg |
| Manganese | 2.3 mg | 0.6 mg |
| Selenium | ~ | 2.8 mcg |
| Sterols | Seeds, lotus seeds, dried | Quinoa, cooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, lotus seeds, dried | Quinoa, cooked |
|---|---|---|
| Ash | 4.0 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Seeds, lotus seeds, dried or Quinoa, cooked?
Quinoa, cooked has fewer calories: 332 kcal for Seeds, lotus seeds, dried vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Seeds, lotus seeds, dried or Quinoa, cooked?
Seeds, lotus seeds, dried has more protein: 15.4 g for Seeds, lotus seeds, dried vs 4.4 g for Quinoa, cooked per 100 g.
Is Seeds, lotus seeds, dried or Quinoa, cooked healthier?
Quinoa, cooked is lower in calories, and Seeds, lotus seeds, dried is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.