Chia Seeds vs Oatmeal: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Chia seeds - calories, kcal, weight, nutrition
Oatmeal - calories, kcal, weight, nutrition

More Calories in Chia seeds

At first glance, you can see that in chia seeds is much more calories than in oatmeal.

Chia seeds has 486 kcal per 100g and oatmeal 68 kcal per 100g so it is pretty easy to calculate that the difference is about 615%.

Additionally, it is also easy to notice that most of the calories in chia seeds cames from fat and in oatmeal from carbs.

See tables below to compare chia seeds with oatmeal in details.

Chia seeds And Oatmeal Nutrition Difference

Oatmeal vs Chia seeds: Vitamins and Minerals Comparison

per 100gChia seedsOatmeal
Calories486 68
Carbohydrates42.12 g11.67 g
Fat30.74 g1.36 g
Dietary fiber34.4 g1.7 g
Protein16.54 g2.37 g
Calcium631 mg80 mg
Iron7.72 mg5.96 mg
Magnessium335 mg26 mg
Phosphorus860 mg77 mg
Potassium407 mg61 mg
Sodium16 mg49 mg
Zink4.58 mg0.62 mg
Vitaminium B2 (riboflavin)0.17 mg0.215 mg
Vitaminium B3 (Niacin)8.83 mg3.025 mg
Vitaminium B9 (Folic acid)49 mg39 mg
Vitaminium E0.5 mg0.07 mg

More protein in chia seeds

It is aslo easy to see see that in chia seeds is more protein than in oatmeal.

There is 2.37g per 100g of oatmeal and 16.54g per 100g of chia seeds so using simple math we can see that difference is about 598%.

More carbohydrates in chia seeds

In chia seeds is more carbohydrates than in oatmeal.

There is 11.67g/100g of carbohydrates in oatmeal and 42.12g/100g in chia seeds so let me do the math for you again - difference is about 261%.

More fat in chia seeds

In chia seeds is more fats than in oatmeal.

The tables above show us that there is 1.36g/100g of fats in oatmeal and 30.74g/100g in chia seeds. In this case difference is about 2160%.

Chia seeds

  • Calories486
  • Carbohydrates42.12 g
  • Fat30.74 g
  • Dietary fiber34.4 g
  • Protein16.54 g
Chia seeds calories per:
100g | ounce | tablespoon | teaspoon | cup | half cup

Calories source

  • 33% CARBS.
  • 13% PROTEIN
  • 54% FAT


  • Calories68
  • Carbohydrates11.67 g
  • Fat1.36 g
  • Dietary fiber1.7 g
  • Protein2.37 g
Oatmeal calories per:
100g | ounce | tablespoon | glass

Calories source

  • 68% CARBS
  • 14% PROTEIN
  • 18% FAT

Vitamins: oatmeal vs chia seeds

Minerals: chia seeds vs oatmeal

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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