Seeds, lotus seeds, raw vs Quinoa, uncooked
Nutrition comparison per 100 g.
Seeds, lotus seeds, raw
89 kcal
Quinoa, uncooked
368 kcal
Calories
89 kcal
368 kcal
Protein
4.1 g
14.1 g
Carbs
17.3 g
64.2 g
Fiber
~
7.0 g
Fat
0.5 g
6.1 g
Sodium
1 mg
5 mg
Key takeaways
- Seeds, lotus seeds, raw has 76% fewer calories (89 kcal vs 368 kcal).
- Quinoa, uncooked has more protein (14.1 g vs 4.1 g).
- Seeds, lotus seeds, raw has more carbs (17.3 g vs 64.2 g).
- Seeds, lotus seeds, raw has more fat (0.5 g vs 6.1 g).
- Seeds, lotus seeds, raw has more sodium (1 mg vs 5 mg).
| Macronutrients | Seeds, lotus seeds, raw | Quinoa, uncooked |
|---|---|---|
| Calories | 89 kcal | 368 kcal |
| Protein | 4.1 g | 14.1 g |
| Total Fat | 0.5 g | 6.1 g |
| Total Carbohydrate | 17.3 g | 64.2 g |
| Dietary Fiber | ~ | 7.0 g |
| Water | 77.0 g | 13.3 g |
| Carbohydrates | Seeds, lotus seeds, raw | Quinoa, uncooked |
|---|---|---|
| Total Carbohydrate | 17.3 g | 64.2 g |
| Dietary Fiber | ~ | 7.0 g |
| Starch | ~ | 52.2 g |
| Fats & Fatty Acids | Seeds, lotus seeds, raw | Quinoa, uncooked |
|---|---|---|
| Total Fat | 0.5 g | 6.1 g |
| Saturated Fat | 0.1 g | 0.7 g |
| Monounsaturated Fat | 0.1 g | 1.6 g |
| Polyunsaturated Fat | 0.3 g | 3.3 g |
| Omega-3 Fatty Acids | 27.0 mg | 260.0 mg |
| Omega-6 Fatty Acids | 285.0 mg | 2,977.0 mg |
| Protein & Amino Acids | Seeds, lotus seeds, raw | Quinoa, uncooked |
|---|---|---|
| Protein | 4.1 g | 14.1 g |
| Histidine | 115.0 mg | 407.0 mg |
| Isoleucine | 205.0 mg | 504.0 mg |
| Leucine | 326.0 mg | 840.0 mg |
| Lysine | 264.0 mg | 766.0 mg |
| Methionine | 72.0 mg | 309.0 mg |
| Phenylalanine | 206.0 mg | 593.0 mg |
| Threonine | 200.0 mg | 421.0 mg |
| Tryptophan | 59.0 mg | 167.0 mg |
| Valine | 266.0 mg | 594.0 mg |
| Alanine | 239.0 mg | 588.0 mg |
| Arginine | 338.0 mg | 1,091.0 mg |
| Aspartic Acid | 505.0 mg | 1,134.0 mg |
| Cystine | 54.0 mg | 203.0 mg |
| Glutamic Acid | 957.0 mg | 1,865.0 mg |
| Glycine | 221.0 mg | 694.0 mg |
| Proline | 344.0 mg | 773.0 mg |
| Serine | 252.0 mg | 567.0 mg |
| Tyrosine | 100.0 mg | 267.0 mg |
| Vitamins | Seeds, lotus seeds, raw | Quinoa, uncooked |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 1.0 mcg |
| Vitamin C | 0.0 mg | ~ |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.4 mg |
| Vitamin K | ~ | 0.0 mcg |
| Thiamin (B1) | 0.2 mg | 0.4 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 1.5 mg |
| Vitamin B6 | 0.2 mg | 0.5 mg |
| Folate (B9) | 28.0 mcg | 184.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.8 mg |
| Choline | ~ | 70.2 mg |
| Betaine | ~ | 630.4 mg |
| Minerals | Seeds, lotus seeds, raw | Quinoa, uncooked |
|---|---|---|
| Calcium | 44.0 mg | 47.0 mg |
| Iron | 1.0 mg | 4.6 mg |
| Magnesium | 56.0 mg | 197.0 mg |
| Phosphorus | 168.0 mg | 457.0 mg |
| Potassium | 367.0 mg | 563.0 mg |
| Sodium | 1.0 mg | 5.0 mg |
| Zinc | 0.3 mg | 3.1 mg |
| Copper | 0.1 mg | 0.6 mg |
| Manganese | 0.6 mg | 2.0 mg |
| Selenium | ~ | 8.5 mcg |
| Sterols | Seeds, lotus seeds, raw | Quinoa, uncooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, lotus seeds, raw | Quinoa, uncooked |
|---|---|---|
| Ash | 1.1 g | 2.4 g |
Frequently asked questions
Which has fewer calories, Seeds, lotus seeds, raw or Quinoa, uncooked?
Seeds, lotus seeds, raw has fewer calories: 89 kcal for Seeds, lotus seeds, raw vs 368 kcal for Quinoa, uncooked per 100 g.
Which has more protein, Seeds, lotus seeds, raw or Quinoa, uncooked?
Quinoa, uncooked has more protein: 4.1 g for Seeds, lotus seeds, raw vs 14.1 g for Quinoa, uncooked per 100 g.
Is Seeds, lotus seeds, raw or Quinoa, uncooked healthier?
Seeds, lotus seeds, raw is lower in calories, and Quinoa, uncooked is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.