Chia Seeds vs Quinoa: Nutrition Comparison

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

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

Quinoa vs Chia seeds: Nutrition Comparison

per 100gChia seedsQuinoa
Calories486 368
Carbohydrates42.12 g64.16 g
Fat30.74 g6.07 g
Dietary fiber34.4 g7 g
Protein16.54 g14.12 g
Calcium631 mg47 mg
Iron7.72 mg4.57 mg
Magnessium335 mg197 mg
Phosphorus860 mg457 mg
Potassium407 mg563 mg
Sodium16 mg5 mg
Zink4.58 mg3.1 mg
Vitaminium B1 (Thiamine)0.62 mg0.36 mg
Vitaminium B2 (riboflavin)0.17 mg0.318 mg
Vitaminium B3 (Niacin)8.83 mg1.52 mg
Vitaminium B9 (Folic acid)49 mg184 mg
Vitaminium E0.5 mg2.44 mg

More Calories in Chia seeds

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

Chia seeds has 486 kcal per 100g and quinoa 368 kcal per 100g so it is pretty easy to calculate that the difference is about 32%.

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

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

Chia seeds And Quinoa Nutrition Difference

  • Calories:
    chia seeds - 32% more than quinoa
  • Carbohydrates:
    quinoa - 52% more than chia seeds
  • Fat:
    chia seeds - 406% more than quinoa
  • Dietary fiber:
    chia seeds - 391% more than quinoa
  • Protein:
    chia seeds - 17% more than quinoa

More protein in chia seeds

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

There is 14.12g per 100g of quinoa and 16.54g per 100g of chia seeds so using simple math we can see that difference is about 17%.

Less carbohydrates in chia seeds

In chia seeds is less carbohydrates than in quinoa.

There is 64.16g/100g of carbohydrates in quinoa and 42.12g/100g in chia seeds so let me do the math for you again - difference is about 52%.

More fat in chia seeds

In chia seeds is more fats than in quinoa.

The tables above show us that there is 6.07g/100g of fats in quinoa and 30.74g/100g in chia seeds. In this case difference is about 406%.

Chia seeds

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

Calories source

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


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS
  • 15% PROTEIN
  • 15% FAT

Vitamins: quinoa vs chia seeds

  • Vitaminium B1 (Thiamine):
    chia seeds - 72% more than quinoa
  • Vitaminium B2 (riboflavin):
    quinoa - 87% more than chia seeds
  • Vitaminium B3 (Niacin):
    chia seeds - 481% more than quinoa
  • Vitaminium B9 (Folic acid):
    quinoa - 276% more than chia seeds
  • Vitaminium E:
    quinoa - 388% more than chia seeds

Minerals: chia seeds vs quinoa

  • Calcium:
    chia seeds - 1243% more than quinoa
  • Iron:
    chia seeds - 69% more than quinoa
  • Magnessium:
    chia seeds - 70% more than quinoa
  • Phosphorus:
    chia seeds - 88% more than quinoa
  • Potassium:
    quinoa - 38% more than chia seeds
  • Sodium:
    chia seeds - 220% more than quinoa
  • Zink:
    chia seeds - 48% more than quinoa
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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