Chia Seeds vs. Cocoa Powder
Nutrition comparison of Chia Seeds and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and cocoa powder:
- Both cocoa powder and chia seeds are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Chia seed has more thiamin and niacin, however, cocoa powder contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and chia seeds are high in calories. Chia seed has 113% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Cocoa Powder | |
|---|---|---|
| Protein | 13% | 19% |
| Carbohydrates | 33% | 54% |
| Fat | 54% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Both cocoa powder and chia seeds are high in carbohydrates. Cocoa powder has 37% more carbohydrates than chia seed - cocoa powder has 57.9g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both cocoa powder and chia seeds are high in dietary fiber. Cocoa powder has a little more dietary fiber (8%) than chia seed by weight - cocoa powder has 37g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both cocoa powder and chia seeds are high in protein. Cocoa powder has 19% more protein than chia seed - cocoa powder has 19.6g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and chia seed has 59% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and cocoa powder are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than cocoa powder - chia seed has 1.6mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than cocoa powder - chia seed has 16.2ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and chia seeds contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Cocoa powder and chia seeds contain similar amounts of Vitamin K - cocoa powder has 2.5ug 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, cocoa powder contains more pantothenic acid and Vitamin B6. Both chia seeds and cocoa powder contain significant amounts of riboflavin and folate.
| Chia Seeds | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.62 MG | 0.078 MG |
| Riboflavin | 0.17 MG | 0.241 MG |
| Niacin | 8.83 MG | 2.185 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | ~ | 0.118 MG |
| Folate | 49 UG | 32 UG |
Minerals
calcium
Both cocoa powder and chia seeds are high in calcium. Chia seed has 393% more calcium than cocoa powder - cocoa powder has 128mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both cocoa powder and chia seeds are high in iron. Cocoa powder has 80% more iron than chia seed - cocoa powder has 13.9mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both cocoa powder and chia seeds are high in potassium. Cocoa powder has 274% more potassium than chia seed - cocoa powder has 1524mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than cocoa powder per 100 grams.
| Chia Seeds | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.44 G |
| Total | 5.928 G | 0.44 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 Cocoa Powder (Cocoa, dry powder, unsweetened) .
Chia Seeds g
()
|
Daily Values (%) |
Cocoa Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cocoa powder or chia seeds contain more calories in 100 grams?Both cocoa powder and chia seeds are high in calories. Chia seed has 110% more calories than cocoa powder - cocoa powder has 228 calories in 100g and chia seed has 486 calories.
Does cocoa powder or chia seeds have more carbohydrates?
By weight, both cocoa powder and chia seeds are high in carbohydrates. cocoa powder has 40% more carbohydrates than chia seed - cocoa powder has 57.9g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does cocoa powder or chia seeds contain more calcium?
Both cocoa powder and chia seeds are high in calcium. Chia seed has 390% more calcium than cocoa powder - cocoa powder has 128mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does cocoa powder or chia seeds contain more iron?
Both cocoa powder and chia seeds are high in iron. Cocoa powder has 80% more iron than chia seed - cocoa powder has 13.9mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does cocoa powder or chia seeds contain more potassium?
Both cocoa powder and chia seeds are high in potassium. Cocoa powder has 270% more potassium than chia seed - cocoa powder has 1524mg of potassium in 100 grams and chia seed has 407mg of potassium.