Chia Seeds vs. Broccoli
Nutrition comparison of Chia Seeds and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and broccoli:
- Both broccoli and chia seeds are high in calcium, dietary fiber and potassium.
- Broccoli has 28.2 times less saturated fat than chia seed.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Chia seed has more thiamin and niacin, however, broccoli contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of iron and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and broccoli has 93% less calories than chia seed - broccoli has 34 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Broccoli | |
|---|---|---|
| Protein | 13% | 28% |
| Carbohydrates | 33% | 65% |
| Fat | 54% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and broccoli has 84% less carbohydrates than chia seed - broccoli has 6.6g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both broccoli and chia seeds are high in dietary fiber. Chia seed has 12 times more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than broccoli - broccoli has 1.7g 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 487% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Broccoli has 28.2 times less saturated fat than chia seed - broccoli has 0.11g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and broccoli are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 54 times more Vitamin C than chia seed - broccoli has 89.2mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than chia seed - broccoli has 31ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Broccoli and chia seeds contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than chia seed - broccoli has 101.6ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin and niacin, however, broccoli contains more pantothenic acid and Vitamin B6. Both chia seeds and broccoli contain significant amounts of riboflavin and folate.
| Chia Seeds | Broccoli | |
|---|---|---|
| Thiamin | 0.62 MG | 0.071 MG |
| Riboflavin | 0.17 MG | 0.117 MG |
| Niacin | 8.83 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | ~ | 0.175 MG |
| Folate | 49 UG | 63 UG |
Minerals
calcium
Both broccoli and chia seeds are high in calcium. Chia seed has 12 times more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 958% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both broccoli and chia seeds are high in potassium. Chia seed has 29% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Chia Seeds | Broccoli | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.0215 G |
| Total | 17.83 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than broccoli per 100 grams.
| Chia Seeds | Broccoli | |
|---|---|---|
| other omega 6 | 0.093 G | 0.006 G |
| linoleic acid | 5.835 G | 0.049 G |
| Total | 5.928 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Broccoli (Broccoli, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Broccoli 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 broccoli or chia seeds contain more calories in 100 grams?Chia seed is high in calories and broccoli has 90% less calories than chia seed - broccoli has 34 calories in 100g and chia seed has 486 calories.
Does broccoli or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and broccoli has 80% fewer carbohydrates than chia seed - broccoli has 6.6g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does broccoli or chia seeds contain more calcium?
Both broccoli and chia seeds are high in calcium. Chia seed has 12 times more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does broccoli or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 960% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does broccoli or chia seeds contain more potassium?
Both broccoli and chia seeds are high in potassium. Chia seed has 30% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and chia seed has 407mg of potassium.