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:
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, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Chia Seeds | Broccoli | |
---|---|---|
Protein | 13% | 27% |
Carbohydrates | 33% | 64% |
Fat | 54% | 9% |
Alcohol | ~ | ~ |
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.
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.
Chia seed has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and chia seed does not contain significant amounts.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 Chia Seeds or Broccoli .
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Broccoli (Broccoli, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
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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 % |
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5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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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 % |
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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 % |
|
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 % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||