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. 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 Brown Rice or Chia Seeds .
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) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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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 % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||