Chia Seeds vs. Basil
Nutrition comparison of Chia Seeds and Basil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
basil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and basil:
- Both chia seeds and basil are high in calcium, iron and potassium.
- Basil has 80.2 times less saturated fat than chia seed.
- Basil is a great source of Vitamin C.
- Basil is an excellent source of Vitamin A and Vitamin K.
- Chia seed has more thiamin, riboflavin and niacin, however, basil contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Basil (Basil, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and basil has 95% less calories than chia seed - chia seed has 486 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, chia seeds is much lighter in protein, lighter in carbs and much heavier in fat compared to basil per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for basil, 44:37:19 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Basil | |
|---|---|---|
| Protein | 13% | 44% |
| Carbohydrates | 33% | 37% |
| Fat | 54% | 19% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and basil has 94% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 20 times more dietary fiber than basil - chia seed has 34.4g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Basil and chia seeds contain similar amounts of sugar - basil has 0.3g 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 425% more protein than basil - chia seed has 16.5g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Basil has 80.2 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
trans fat
Both chia seeds and basil are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and basil does not contain significant amounts.
Vitamins
Vitamin C
Basil is a great source of Vitamin C and it has 10 times more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Basil is an excellent source of Vitamin A and it has more Vitamin A than chia seed - basil has 264ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and basil contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Basil is an excellent source of Vitamin K and it has more Vitamin K than chia seed - basil has 414.8ug 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, basil contains more pantothenic acid and Vitamin B6. Both chia seeds and basil contain significant amounts of folate.
| Chia Seeds | Basil | |
|---|---|---|
| Thiamin | 0.62 MG | 0.034 MG |
| Riboflavin | 0.17 MG | 0.076 MG |
| Niacin | 8.83 MG | 0.902 MG |
| Pantothenic acid | ~ | 0.209 MG |
| Vitamin B6 | ~ | 0.155 MG |
| Folate | 49 UG | 68 UG |
Minerals
calcium
Both chia seeds and basil are high in calcium. Chia seed has 256% more calcium than basil - chia seed has 631mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Both chia seeds and basil are high in iron. Chia seed has 144% more iron than basil - chia seed has 7.7mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both chia seeds and basil are high in potassium. Chia seed has 38% more potassium than basil - chia seed has 407mg of potassium per 100 grams and basil has 295mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than basil per 100 grams.
| Chia Seeds | Basil | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.316 G |
| Total | 17.83 G | 0.316 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than basil per 100 grams.
| Chia Seeds | Basil | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.073 G |
| Total | 5.928 G | 0.073 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 Basil .
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Basil (Basil, fresh) .
Chia Seeds g
()
|
Daily Values (%) |
Basil 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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% |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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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 chia seeds or basil contain more calories in 100 grams?Chia seed is high in calories and basil has 100% less calories than chia seed - chia seed has 486 calories in 100g and basil has 23 calories.
Is chia seeds or basil better for protein?
Chia seed is a fantastic source of protein and it has 430% more protein than basil - chia seed has 16.5g of protein per 100 grams and basil has 3.2g of protein.
Does chia seeds or basil have more carbohydrates?
By weight, chia seed is high in carbohydrates and basil has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and basil has 2.7g of carbohydrates.
Does chia seeds or basil contain more calcium?
Both chia seeds and basil are high in calcium. Chia seed has 260% more calcium than basil - chia seed has 631mg of calcium in 100 grams and basil has 177mg of calcium.
Does chia seeds or basil contain more iron?
Both chia seeds and basil are high in iron. Chia seed has 140% more iron than basil - chia seed has 7.7mg of iron in 100 grams and basil has 3.2mg of iron.
Does chia seeds or basil contain more potassium?
Both chia seeds and basil are high in potassium. Chia seed has 40% more potassium than basil - chia seed has 407mg of potassium in 100 grams and basil has 295mg of potassium.