Chia Seeds vs. Butterhead Lettuce
Nutrition comparison of Chia Seeds and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and butterhead lettuce:
- Both butterhead lettuce and chia seeds are high in potassium.
- Butterhead lettuce has 113.8 times less saturated fat than chia seed.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- Chia seed has more thiamin, riboflavin and niacin, however, butterhead lettuce contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and butterhead lettuce has 97% less calories than chia seed - butterhead lettuce has 13 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is much lighter in protein, much lighter in carbs and much heavier in fat compared to butterhead lettuce per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for butterhead lettuce, 35:54:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Butterhead Lettuce | |
|---|---|---|
| Protein | 13% | 35% |
| Carbohydrates | 33% | 54% |
| Fat | 54% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and butterhead lettuce has 95% less carbohydrates than chia seed - butterhead lettuce has 2.2g 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 30 times more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Butterhead lettuce and chia seeds contain similar amounts of sugar - butterhead lettuce has 0.94g 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 11 times more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Butterhead lettuce has 113.8 times less saturated fat than chia seed - butterhead lettuce has 0.03g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and butterhead lettuce are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamins
Vitamin C
Butterhead lettuce and chia seeds contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has more Vitamin A than chia seed - butterhead lettuce has 166ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Butterhead lettuce and chia seeds contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has more Vitamin K than chia seed - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, butterhead lettuce contains more pantothenic acid and Vitamin B6. Both chia seeds and butterhead lettuce contain significant amounts of folate.
| Chia Seeds | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.62 MG | 0.057 MG |
| Riboflavin | 0.17 MG | 0.062 MG |
| Niacin | 8.83 MG | 0.357 MG |
| Pantothenic acid | ~ | 0.15 MG |
| Vitamin B6 | ~ | 0.082 MG |
| Folate | 49 UG | 73 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 17 times more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 523% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both butterhead lettuce and chia seeds are high in potassium. Chia seed has 71% more potassium than butterhead lettuce - butterhead lettuce has 238mg 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 butterhead lettuce per 100 grams.
| Chia Seeds | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.083 G |
| Total | 17.83 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than butterhead lettuce per 100 grams.
| Chia Seeds | Butterhead Lettuce | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.034 G |
| Total | 5.928 G | 0.034 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 Chia Seeds or Butterhead Lettuce .
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Chia Seeds g
()
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Daily Values (%) |
Butterhead Lettuce g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or chia seeds contain more calories in 100 grams?Chia seed is high in calories and butterhead lettuce has 100% less calories than chia seed - butterhead lettuce has 13 calories in 100g and chia seed has 486 calories.
Is butterhead lettuce or chia seeds better for protein?
Chia seed is a fantastic source of protein and it has 11 times more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and chia seed has 16.5g of protein.
Does butterhead lettuce or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and butterhead lettuce has 100% fewer carbohydrates than chia seed - butterhead lettuce has 2.2g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does butterhead lettuce or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 17 times more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does butterhead lettuce or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 520% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does butterhead lettuce or chia seeds contain more potassium?
Both butterhead lettuce and chia seeds are high in potassium. Chia seed has 70% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and chia seed has 407mg of potassium.