Chia Seeds vs Quinoa: All Nutritional Differences

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

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Marcin PiotrowiczMarcin Piotrowicz
Chia seeds - calories, kcal, weight, nutrition
Quinoa - calories, kcal, weight, nutrition

Chia seeds vs quinoa - where is more calories?

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.

chia seeds or quinoa - where is more nutrients?

Chia seeds vs quinoa nutrition, vitamins and minerals

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


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 %.


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 %.


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 %.

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

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


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

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

Vitamins: quinoa vs chia seeds

Minerals: chia seeds vs quinoa

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style 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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