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.
Detailed nutritional comparison of chia seeds and arugula 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: Chia Seeds (Seeds, chia seeds, dried) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.


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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 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, 33:47:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chia Seeds Arugula
Protein 13% 33%
Carbohydrates 33% 47%
Fat 54% 20%
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 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 Arugula .

Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Arugula (Arugula, raw) .

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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.