Brown Rice vs. Chia Seeds

Nutrition comparison of Cooked Brown Rice and Chia Seeds

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked brown rice versus chia seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in brown rice and chia seeds:

  • Both brown rice and chia seeds are high in calories.
  • Brown rice has 11.8 times less saturated fat than chia seed.
  • Chia seed has more thiamin, riboflavin, niacin and folate, however, brown rice contains more pantothenic acid and Vitamin B6.
  • Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of brown rice and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.

Image of Brown Rice src
Image of Chia Seeds src

Calories and Carbs

calories

Both brown rice and chia seeds are high in calories. Chia seed has 295% more calories than brown rice - brown rice has 123 calories per 100 grams and chia seed has 486 calories.

For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Chia Seeds
Protein 9% 13%
Carbohydrates 84% 33%
Fat 7% 54%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and brown rice has 39% less carbohydrates than chia seed - brown rice has 25.6g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Chia seed is an excellent source of dietary fiber and it has 20 times more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

sugar

Brown rice and chia seeds contain similar amounts of sugar - brown rice has 0.24g 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 504% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Brown rice has 11.8 times less saturated fat than chia seed - brown rice has 0.26g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

Both chia seeds and brown rice are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and brown rice does not contain significant amounts.

Vitamins

Vitamin C

Chia seed has more Vitamin C than brown rice - chia seed has 1.6mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.

Vitamin A

Chia seed has more Vitamin A than brown rice - chia seed has 16.2ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.

Vitamin E

Brown rice and chia seeds contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.

Vitamin K

Brown rice and chia seeds contain similar amounts of Vitamin K - brown rice has 0.2ug 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, brown rice contains more pantothenic acid and Vitamin B6.

Brown Rice Chia Seeds
Thiamin 0.178 MG 0.62 MG
Riboflavin 0.069 MG 0.17 MG
Niacin 2.561 MG 8.83 MG
Pantothenic acid 0.38 MG ~
Vitamin B6 0.123 MG ~
Folate 9 UG 49 UG

Minerals

calcium

Chia seed is an excellent source of calcium and it has 209 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Chia seed is an excellent source of iron and it has 12 times more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Chia seed is an excellent source of potassium and it has 373% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.

Brown Rice Chia Seeds
alpha linoleic acid 0.011 G 17.83 G
Total 0.011 G 17.83 G

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than brown rice per 100 grams.

Brown Rice Chia Seeds
other omega 6 0.004 G 0.093 G
linoleic acid 0.355 G 5.835 G
Total 0.359 G 5.928 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Chia Seeds (Seeds, chia seeds, dried) .

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FAQ

Does brown rice or chia seeds contain more calories in 100 grams?
Both brown rice and chia seeds are high in calories. Chia seed has 300% more calories than brown rice - brown rice has 123 calories in 100g and chia seed has 486 calories.

Does brown rice or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and brown rice has 40% fewer carbohydrates than chia seed - brown rice has 25.6g of carbs for 100g and chia seed has 42.1g of carbohydrates.

Does brown rice or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 209 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and chia seed has 631mg of calcium.

Does brown rice or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 12 times more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and chia seed has 7.7mg of iron.

Does brown rice or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 370% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and chia seed has 407mg of potassium.