Chia Seeds vs. Ginger
Nutrition comparison of Chia Seeds and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and ginger:
- Both chia seeds and ginger are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Chia seed has more thiamin and folate, however, ginger contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and ginger are high in calories. Chia seed has 45% more calories than ginger - chia seed has 486 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, chia seeds is much lighter in carbs, much heavier in fat and similar to ginger for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Ginger | |
|---|---|---|
| Protein | 13% | 12% |
| Carbohydrates | 33% | 75% |
| Fat | 54% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both chia seeds and ginger are high in carbohydrates. Ginger has 70% more carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both chia seeds and ginger are high in dietary fiber. Chia seed has 144% more dietary fiber than ginger - chia seed has 34.4g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Chia seed has less sugar than ginger - ginger has 3.4g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and ginger are high in protein. Chia seed has 84% more protein than ginger - chia seed has 16.5g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Chia seeds and ginger contain similar amounts of saturated fat - chia seed has 3.3g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
trans fat
Both chia seeds and ginger are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and ginger does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and ginger contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Ginger and chia seeds contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than ginger - chia seed has 0.5mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Ginger and chia seeds contain similar amounts of Vitamin K - ginger has 0.8ug 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, ginger contains more pantothenic acid and Vitamin B6. Both chia seeds and ginger contain significant amounts of riboflavin and niacin.
| Chia Seeds | Ginger | |
|---|---|---|
| Thiamin | 0.62 MG | 0.046 MG |
| Riboflavin | 0.17 MG | 0.17 MG |
| Niacin | 8.83 MG | 9.62 MG |
| Pantothenic acid | ~ | 0.477 MG |
| Vitamin B6 | ~ | 0.626 MG |
| Folate | 49 UG | 13 UG |
Minerals
calcium
Both chia seeds and ginger are high in calcium. Chia seed has 454% more calcium than ginger - chia seed has 631mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both chia seeds and ginger are high in iron. Ginger has 156% more iron than chia seed - chia seed has 7.7mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both chia seeds and ginger are high in potassium. Ginger has 224% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and ginger has 1320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than ginger per 100 grams.
| Chia Seeds | Ginger | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.223 G |
| Total | 17.83 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than ginger per 100 grams.
| Chia Seeds | Ginger | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.706 G |
| Total | 5.928 G | 0.706 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 Ginger (Spices, ginger, ground) .
Chia Seeds g
()
|
Daily Values (%) |
Ginger 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 ginger contain more calories in 100 grams?Both chia seeds and ginger are high in calories. Chia seed has 50% more calories than ginger - chia seed has 486 calories in 100g and ginger has 335 calories.
Does chia seeds or ginger have more carbohydrates?
By weight, both chia seeds and ginger are high in carbohydrates. ginger has 70% more carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does chia seeds or ginger contain more calcium?
Both chia seeds and ginger are high in calcium. Chia seed has 450% more calcium than ginger - chia seed has 631mg of calcium in 100 grams and ginger has 114mg of calcium.
Does chia seeds or ginger contain more iron?
Both chia seeds and ginger are high in iron. Ginger has 160% more iron than chia seed - chia seed has 7.7mg of iron in 100 grams and ginger has 19.8mg of iron.
Does chia seeds or ginger contain more potassium?
Both chia seeds and ginger are high in potassium. Ginger has 220% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and ginger has 1320mg of potassium.