Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and chicken leg:
Both chia seeds and chicken leg are high in calories. Chia seed has 127% more calories than chicken leg - chia seed has 486 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, chia seeds is lighter in protein, much heavier in carbs and lighter in fat compared to chicken leg per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Chicken Leg | |
|---|---|---|
| Protein | 13% | 31% |
| Carbohydrates | 33% | ~ |
| Fat | 54% | 69% |
| Alcohol | ~ | ~ |
Chia seed is high in carbohydrates and chicken leg has 100% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - chia seed has 34.4g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Both chia seeds and chicken leg are high in protein. Chia seed is very similar to chicken leg for protein - chia seed has 16.5g of protein per 100 grams and chicken leg has 16.4g of protein.
Chia seed has 24% less saturated fat than chicken leg - chia seed has 3.3g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chia seeds and chicken leg are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.
Chia seed has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Chia seeds and chicken leg contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has more Vitamin A than chia seed - chicken leg has 28ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Chicken leg and chia seeds contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Chia seeds and chicken leg contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Chicken leg and chia seeds contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
Chia seed has more thiamin and folate, however, chicken leg contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both chia seeds and chicken leg contain significant amounts of riboflavin and niacin.
| Chia Seeds | Chicken Leg | |
|---|---|---|
| Thiamin | 0.62 MG | 0.073 MG |
| Riboflavin | 0.17 MG | 0.141 MG |
| Niacin | 8.83 MG | 4.733 MG |
| Pantothenic acid | ~ | 0.994 MG |
| Vitamin B6 | ~ | 0.318 MG |
| Folate | 49 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Chia seed is an excellent source of calcium and it has 69 times more calcium than chicken leg - chia seed has 631mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Chia seed is an excellent source of iron and it has 10 times more iron than chicken leg - chia seed has 7.7mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both chia seeds and chicken leg are high in potassium. Chia seed has 100% more potassium than chicken leg - chia seed has 407mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than chicken leg per 100 grams, however, chicken leg contains more dpa than chia seed per 100 grams.
| Chia Seeds | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 17.83 G | 0.181 G |
Comparing omega-6 fatty acids, both chia seeds and chicken leg contain significant amounts of linoleic acid.
| Chia Seeds | Chicken Leg | |
|---|---|---|
| other omega 6 | ~ | 0.016 G |
| linoleic acid | 5.835 G | 2.987 G |
| Total | 5.835 G | 3.003 G |
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 Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Chicken Leg 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% |
|
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 % |
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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% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||