Figs vs. Chia Seeds
Nutrition comparison of Figs and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and chia seeds:
- Both chia seeds and figs are high in dietary fiber and potassium.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, fig contains more pantothenic acid and Vitamin B6.
- Chia seed has signficantly less sugar than fig.
- Chia seed is an excellent source of calcium, iron and protein.
- Fig has 54.5 times less saturated fat than chia seed.
USDA sources for nutritional information: Figs (Figs, raw) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and fig has 85% less calories than chia seed - chia seed has 486 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Figs has a macronutrient ratio of 4:93:3 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Chia Seeds | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 93% | 33% |
| Fat | 3% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and fig has 54% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both chia seeds and figs are high in dietary fiber. Chia seed has 10 times more dietary fiber than fig - chia seed has 34.4g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Chia seed has signficantly less sugar than fig - fig has 16.3g 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 21 times more protein than fig - chia seed has 16.5g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Fig has 54.5 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
trans fat
Both chia seeds and figs are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and fig does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and figs contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Fig has more Vitamin A than chia seed - fig has 7ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and figs contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Figs and chia seeds contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, fig contains more pantothenic acid and Vitamin B6.
| Figs | Chia Seeds | |
|---|---|---|
| Thiamin | 0.06 MG | 0.62 MG |
| Riboflavin | 0.05 MG | 0.17 MG |
| Niacin | 0.4 MG | 8.83 MG |
| Pantothenic acid | 0.3 MG | ~ |
| Vitamin B6 | 0.113 MG | ~ |
| Folate | 6 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 17 times more calcium than fig - chia seed has 631mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Chia seed is an excellent source of iron and it has 19 times more iron than fig - chia seed has 7.7mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both chia seeds and figs are high in potassium. Chia seed has 75% more potassium than fig - chia seed has 407mg of potassium per 100 grams and fig has 232mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than fig per 100 grams.
| Figs | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.144 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.144 G | 5.928 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: Figs (Figs, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Figs g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
|
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 | |||
FAQ
Does chia seeds or figs contain more calories in 100 grams?Chia seed is high in calories and fig has 90% less calories than chia seed - chia seed has 486 calories in 100g and fig has 74 calories.
Does chia seeds or figs have more carbohydrates?
By weight, chia seed is high in carbohydrates and fig has 50% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and fig has 19.2g of carbohydrates.
Does chia seeds or figs contain more calcium?
Chia seed is a rich source of calcium and it has 17 times more calcium than fig - chia seed has 631mg of calcium in 100 grams and fig has 35mg of calcium.
Does chia seeds or figs contain more iron?
Chia seed is an abundant source of iron and it has 19 times more iron than fig - chia seed has 7.7mg of iron in 100 grams and fig has 0.37mg of iron.
Does chia seeds or figs contain more potassium?
Both chia seeds and figs are high in potassium. Chia seed has 80% more potassium than fig - chia seed has 407mg of potassium in 100 grams and fig has 232mg of potassium.