Chia Seeds vs. Chicken Breast
Nutrition comparison of Chia Seeds and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and chicken breast:
- Both chia seeds and chicken breast are high in calories, potassium and protein.
- Chia seed has more thiamin and folate, however, chicken breast contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of calcium, dietary fiber and iron.
- Chicken breast has 70% less saturated fat than chia seed.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and chicken breast are high in calories. Chia seed has 195% more calories than chicken breast - chia seed has 486 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chia seeds is much lighter in protein, much heavier in carbs and much heavier in fat compared to chicken breast per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Chicken Breast | |
|---|---|---|
| Protein | 13% | 79% |
| Carbohydrates | 33% | ~ |
| Fat | 54% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and chicken breast has less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - chia seed has 34.4g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chia seeds and chicken breast are high in protein. Chicken breast has 88% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Chicken breast has 70% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Both chia seeds and chicken breast are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Chia seed has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than chicken breast - chia seed has 1.6mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than chia seed - chicken breast has 6ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than chia seed - chicken breast has 5iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and chicken breast contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Chicken breast and chia seeds contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin and folate, however, chicken breast contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both chia seeds and chicken breast contain significant amounts of riboflavin and niacin.
| Chia Seeds | Chicken Breast | |
|---|---|---|
| Thiamin | 0.62 MG | 0.07 MG |
| Riboflavin | 0.17 MG | 0.114 MG |
| Niacin | 8.83 MG | 13.712 MG |
| Pantothenic acid | ~ | 0.965 MG |
| Vitamin B6 | ~ | 0.6 MG |
| Folate | 49 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 41 times more calcium than chicken breast - chia seed has 631mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chia seed is an excellent source of iron and it has 642% more iron than chicken breast - chia seed has 7.7mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both chia seeds and chicken breast are high in potassium. Chia seed has 59% more potassium than chicken breast - chia seed has 407mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than chia seed per 100 grams.
| Chia Seeds | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 17.83 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than chicken breast per 100 grams.
| Chia Seeds | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 5.835 G | 0.59 G |
| Total | 5.835 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Chia Seeds g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chia seeds or chicken breast contain more calories in 100 grams?Both chia seeds and chicken breast are high in calories. Chia seed has 200% more calories than chicken breast - chia seed has 486 calories in 100g and chicken breast has 165 calories.
Is chia seeds or chicken breast better for protein?
Both chia seeds and chicken breast are high in protein. Chicken breast has 90% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and chicken breast has 31g of protein.
Does chia seeds or chicken breast have more carbohydrates?
By weight, chia seed is high in carbohydrates and chicken breast has fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and chicken breast has no carbs..
Does chia seeds or chicken breast contain more calcium?
Chia seed is a rich source of calcium and it has 41 times more calcium than chicken breast - chia seed has 631mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does chia seeds or chicken breast contain more iron?
Chia seed is an abundant source of iron and it has 640% more iron than chicken breast - chia seed has 7.7mg of iron in 100 grams and chicken breast has 1mg of iron.
Does chia seeds or chicken breast contain more potassium?
Both chia seeds and chicken breast are high in potassium. Chia seed has 60% more potassium than chicken breast - chia seed has 407mg of potassium in 100 grams and chicken breast has 256mg of potassium.