Chia Seeds vs. Arugula
Nutrition comparison of Chia Seeds and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and arugula:
- Both arugula and chia seeds are high in calcium and potassium.
- Arugula has 37.7 times less saturated fat than chia seed.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Chia seed has more thiamin and niacin, however, arugula contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and arugula has 95% less calories than chia seed - arugula has 25 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is much lighter in protein, lighter in carbs and much heavier in fat compared to arugula per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Arugula | |
|---|---|---|
| Protein | 13% | 50% |
| Carbohydrates | 33% | 50% |
| Fat | 54% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and arugula has 91% less carbohydrates than chia seed - arugula has 3.7g 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 arugula - arugula has 1.6g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than arugula - arugula has 2.1g 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 541% more protein than arugula - arugula has 2.6g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Arugula has 37.7 times less saturated fat than chia seed - arugula has 0.09g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and arugula are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and arugula does not contain significant amounts.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 838% more Vitamin C than chia seed - arugula has 15mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than chia seed - arugula has 119ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Arugula and chia seeds contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than chia seed - arugula has 108.6ug 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, arugula contains more pantothenic acid and Vitamin B6. Both chia seeds and arugula contain significant amounts of riboflavin and folate.
| Chia Seeds | Arugula | |
|---|---|---|
| Thiamin | 0.62 MG | 0.044 MG |
| Riboflavin | 0.17 MG | 0.086 MG |
| Niacin | 8.83 MG | 0.305 MG |
| Pantothenic acid | ~ | 0.437 MG |
| Vitamin B6 | ~ | 0.073 MG |
| Folate | 49 UG | 97 UG |
Minerals
calcium
Both arugula and chia seeds are high in calcium. Chia seed has 294% more calcium than arugula - arugula has 160mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 429% more iron than arugula - arugula has 1.5mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both arugula and chia seeds are high in potassium. Arugula is very similar to arugula for potassium - arugula has 369mg 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 arugula per 100 grams.
| Chia Seeds | Arugula | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.17 G |
| Total | 17.83 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than arugula per 100 grams.
| Chia Seeds | Arugula | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 5.835 G | 0.13 G |
| Total | 5.835 G | 0.132 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 Arugula (Arugula, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Arugula 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 arugula or chia seeds contain more calories in 100 grams?Chia seed is high in calories and arugula has 100% less calories than chia seed - arugula has 25 calories in 100g and chia seed has 486 calories.
Is arugula or chia seeds better for protein?
Chia seed is a fantastic source of protein and it has 540% more protein than arugula - arugula has 2.6g of protein per 100 grams and chia seed has 16.5g of protein.
Does arugula or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and arugula has 90% fewer carbohydrates than chia seed - arugula has 3.7g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does arugula or chia seeds contain more calcium?
Both arugula and chia seeds are high in calcium. Chia seed has 290% more calcium than arugula - arugula has 160mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does arugula or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 430% more iron than arugula - arugula has 1.5mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does arugula or chia seeds contain more potassium?
Both arugula and chia seeds are high in potassium. Arugula is very similar to arugula for potassium - arugula has 369mg of potassium in 100 grams and chia seed has 407mg of potassium.