Seeds, lotus seeds, raw vs Quinoa, cooked
Nutrition comparison per 100 g.
Seeds, lotus seeds, raw
89 kcal
Quinoa, cooked
120 kcal
Calories
89 kcal
120 kcal
Protein
4.1 g
4.4 g
Carbs
17.3 g
21.3 g
Fiber
~
2.8 g
Fat
0.5 g
1.9 g
Sodium
1 mg
7 mg
Key takeaways
- Seeds, lotus seeds, raw has 26% fewer calories (89 kcal vs 120 kcal).
- Quinoa, cooked has more protein (4.4 g vs 4.1 g).
- Seeds, lotus seeds, raw has fewer carbs (17.3 g vs 21.3 g).
- Seeds, lotus seeds, raw has less fat (0.5 g vs 1.9 g).
- Seeds, lotus seeds, raw has less sodium (1 mg vs 7 mg).
| Macronutrients | Seeds, lotus seeds, raw | Quinoa, cooked |
|---|---|---|
| Calories | 89 kcal | 120 kcal |
| Protein | 4.1 g | 4.4 g |
| Total Fat | 0.5 g | 1.9 g |
| Total Carbohydrate | 17.3 g | 21.3 g |
| Dietary Fiber | ~ | 2.8 g |
| Water | 77.0 g | 71.6 g |
| Carbohydrates | Seeds, lotus seeds, raw | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 17.3 g | 21.3 g |
| Dietary Fiber | ~ | 2.8 g |
| Starch | ~ | 17.6 g |
| Fats & Fatty Acids | Seeds, lotus seeds, raw | Quinoa, cooked |
|---|---|---|
| Total Fat | 0.5 g | 1.9 g |
| Saturated Fat | 0.1 g | ~ |
| Monounsaturated Fat | 0.1 g | ~ |
| Polyunsaturated Fat | 0.3 g | ~ |
| Omega-3 Fatty Acids | 27.0 mg | ~ |
| Omega-6 Fatty Acids | 285.0 mg | ~ |
| Protein & Amino Acids | Seeds, lotus seeds, raw | Quinoa, cooked |
|---|---|---|
| Protein | 4.1 g | 4.4 g |
| Histidine | 115.0 mg | 127.0 mg |
| Isoleucine | 205.0 mg | 157.0 mg |
| Leucine | 326.0 mg | 261.0 mg |
| Lysine | 264.0 mg | 239.0 mg |
| Methionine | 72.0 mg | 96.0 mg |
| Phenylalanine | 206.0 mg | 185.0 mg |
| Threonine | 200.0 mg | 131.0 mg |
| Tryptophan | 59.0 mg | 52.0 mg |
| Valine | 266.0 mg | 185.0 mg |
| Alanine | 239.0 mg | 183.0 mg |
| Arginine | 338.0 mg | 340.0 mg |
| Aspartic Acid | 505.0 mg | 353.0 mg |
| Cystine | 54.0 mg | 63.0 mg |
| Glutamic Acid | 957.0 mg | 580.0 mg |
| Glycine | 221.0 mg | 216.0 mg |
| Proline | 344.0 mg | 240.0 mg |
| Serine | 252.0 mg | 176.0 mg |
| Tyrosine | 100.0 mg | 83.0 mg |
| Vitamins | Seeds, lotus seeds, raw | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Vitamin E | ~ | 0.6 mg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.4 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | 28.0 mcg | 42.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | ~ |
| Minerals | Seeds, lotus seeds, raw | Quinoa, cooked |
|---|---|---|
| Calcium | 44.0 mg | 17.0 mg |
| Iron | 1.0 mg | 1.5 mg |
| Magnesium | 56.0 mg | 64.0 mg |
| Phosphorus | 168.0 mg | 152.0 mg |
| Potassium | 367.0 mg | 172.0 mg |
| Sodium | 1.0 mg | 7.0 mg |
| Zinc | 0.3 mg | 1.1 mg |
| Copper | 0.1 mg | 0.2 mg |
| Manganese | 0.6 mg | 0.6 mg |
| Selenium | ~ | 2.8 mcg |
| Sterols | Seeds, lotus seeds, raw | Quinoa, cooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, lotus seeds, raw | Quinoa, cooked |
|---|---|---|
| Ash | 1.1 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Seeds, lotus seeds, raw or Quinoa, cooked?
Seeds, lotus seeds, raw has fewer calories: 89 kcal for Seeds, lotus seeds, raw vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Seeds, lotus seeds, raw or Quinoa, cooked?
Quinoa, cooked has more protein: 4.1 g for Seeds, lotus seeds, raw vs 4.4 g for Quinoa, cooked per 100 g.
Is Seeds, lotus seeds, raw or Quinoa, cooked healthier?
Seeds, lotus seeds, raw is lower in calories, and Quinoa, cooked is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.