Banana vs. Chia Seeds
Nutrition comparison of Banana and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and chia seeds:
- Both chia seeds and banana are high in dietary fiber and potassium.
- Banana has 28.7 times less saturated fat than chia seed.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, banana contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Banana (Bananas, raw) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and banana has 82% less calories than chia seed - chia seed has 486 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Banana has a macronutrient ratio of 5:93:3 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Chia Seeds | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 93% | 33% |
| Fat | 3% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and banana has 46% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both chia seeds and banana are high in dietary fiber. Chia seed has 12 times more dietary fiber than banana - chia seed has 34.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Chia seed has less sugar than banana - banana has 12.2g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 14 times more protein than banana - chia seed has 16.5g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has 28.7 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
trans fat
Both chia seeds and banana are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has 444% more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and chia seeds contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and banana contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Banana and chia seeds contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, banana contains more pantothenic acid and Vitamin B6.
| Banana | Chia Seeds | |
|---|---|---|
| Thiamin | 0.031 MG | 0.62 MG |
| Riboflavin | 0.073 MG | 0.17 MG |
| Niacin | 0.665 MG | 8.83 MG |
| Pantothenic acid | 0.334 MG | ~ |
| Vitamin B6 | 0.367 MG | ~ |
| Folate | 20 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 125 times more calcium than banana - chia seed has 631mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Chia seed is an excellent source of iron and it has 28 times more iron than banana - chia seed has 7.7mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both chia seeds and banana are high in potassium. Chia seed has 14% more potassium than banana - chia seed has 407mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 17.83 G |
| Total | 0.027 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than banana per 100 grams.
| Banana | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.046 G | 5.928 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Banana or Chia Seeds .
Note: The specific food items compared are: Banana (Bananas, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Banana g
()
|
Daily Values (%) |
Chia Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or banana contain more calories in 100 grams?Chia seed is high in calories and banana has 80% less calories than chia seed - chia seed has 486 calories in 100g and banana has 89 calories.
Does chia seeds or banana have more carbohydrates?
By weight, chia seed is high in carbohydrates and banana has 50% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and banana has 22.8g of carbohydrates.
Does chia seeds or banana contain more calcium?
Chia seed is a rich source of calcium and it has 125 times more calcium than banana - chia seed has 631mg of calcium in 100 grams and banana has 5mg of calcium.
Does chia seeds or banana contain more iron?
Chia seed is an abundant source of iron and it has 28 times more iron than banana - chia seed has 7.7mg of iron in 100 grams and banana has 0.26mg of iron.
Does chia seeds or banana contain more potassium?
Both chia seeds and banana are high in potassium. Chia seed has 10% more potassium than banana - chia seed has 407mg of potassium in 100 grams and banana has 358mg of potassium.