Chia Seeds vs. Hedge Mustard Seeds

Nutrition comparison of Chia Seeds and Hedge Mustard Seeds

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of chia seeds versus hedge mustard seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chia seeds and hedge mustard seeds:

  • Both hedge mustard seeds and chia seeds are high in calcium, calories, carbohydrates, potassium and protein.
  • Chia seed has more thiamin, however, hedge mustard seed contains more riboflavin, pantothenic acid and Vitamin B6.
  • Chia seed is an excellent source of dietary fiber and iron.
  • Hedge mustard seed has 73% less saturated fat than chia seed.
  • Hedge mustard seed is an excellent source of Vitamin C.
Detailed nutritional comparison of chia seeds and hedge mustard seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) . Have a correction or suggestions? Shoot us an email.

Image of Chia Seeds src
Image of Hedge Mustard Seeds src

Calories and Carbs

calories

Both hedge mustard seeds and chia seeds are high in calories. Chia seed has 53% more calories than hedge mustard seed - hedge mustard seed has 318 calories per 100 grams and chia seed has 486 calories.

For macronutrient ratios, chia seeds is much lighter in carbs, much heavier in fat and similar to hedge mustard seeds for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for hedge mustard seeds, 15:72:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chia Seeds Hedge Mustard Seeds
Protein 13% 15%
Carbohydrates 33% 72%
Fat 54% 13%
Alcohol ~ ~

carbohydrates

Both hedge mustard seeds and chia seeds are high in carbohydrates. Hedge mustard seed has 38% more carbohydrates than chia seed - hedge mustard seed has 58.3g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Chia seed is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - chia seed has 34.4g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.

Protein

protein

Both hedge mustard seeds and chia seeds are high in protein. Chia seed has 36% more protein than hedge mustard seed - hedge mustard seed has 12.1g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Hedge mustard seed has 73% less saturated fat than chia seed - hedge mustard seed has 0.9g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

Both chia seeds and hedge mustard seeds are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and hedge mustard seed does not contain significant amounts.

Vitamins

Vitamin C

Hedge mustard seed is an excellent source of Vitamin C and it has 18 times more Vitamin C than chia seed - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.

Vitamin A

Hedge mustard seeds and chia seeds contain similar amounts of Vitamin A - hedge mustard seed has 3ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Chia seed has more Vitamin E than hedge mustard seed - chia seed has 0.5mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.

The B Vitamins

Chia seed has more thiamin, however, hedge mustard seed contains more riboflavin, pantothenic acid and Vitamin B6. Both chia seeds and hedge mustard seeds contain significant amounts of niacin and folate.

Chia Seeds Hedge Mustard Seeds
Thiamin 0.62 MG 0.191 MG
Riboflavin 0.17 MG 0.423 MG
Niacin 8.83 MG 16.825 MG
Pantothenic acid ~ 0.997 MG
Vitamin B6 ~ 0.778 MG
Folate 49 UG 95 UG

Minerals

calcium

Both hedge mustard seeds and chia seeds are high in calcium. Hedge mustard seed has 159% more calcium than chia seed - hedge mustard seed has 1633mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Chia seed is an excellent source of iron and it has 69 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both hedge mustard seeds and chia seeds are high in potassium. Hedge mustard seed has 423% more potassium than chia seed - hedge mustard seed has 2130mg of potassium per 100 grams and chia seed has 407mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than hedge mustard seed per 100 grams.

Chia Seeds Hedge Mustard Seeds
alpha linoleic acid 17.83 G 1.451 G
Total 17.83 G 1.451 G

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than hedge mustard seed per 100 grams.

Chia Seeds Hedge Mustard Seeds
other omega 6 0.093 G ~
linoleic acid 5.835 G 0.572 G
Total 5.928 G 0.572 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Chia Seeds or Hedge Mustard Seeds .

Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) .

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FAQ

Does hedge mustard seeds or chia seeds contain more calories in 100 grams?
Both hedge mustard seeds and chia seeds are high in calories. Chia seed has 50% more calories than hedge mustard seed - hedge mustard seed has 318 calories in 100g and chia seed has 486 calories.

Does hedge mustard seeds or chia seeds have more carbohydrates?
By weight, both hedge mustard seeds and chia seeds are high in carbohydrates. hedge mustard seed has 40% more carbohydrates than chia seed - hedge mustard seed has 58.3g of carbs for 100g and chia seed has 42.1g of carbohydrates.

Does hedge mustard seeds or chia seeds contain more calcium?
Both hedge mustard seeds and chia seeds are high in calcium. Hedge mustard seed has 160% more calcium than chia seed - hedge mustard seed has 1633mg of calcium in 100 grams and chia seed has 631mg of calcium.

Does hedge mustard seeds or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 69 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron in 100 grams and chia seed has 7.7mg of iron.

Does hedge mustard seeds or chia seeds contain more potassium?
Both hedge mustard seeds and chia seeds are high in potassium. Hedge mustard seed has 420% more potassium than chia seed - hedge mustard seed has 2130mg of potassium in 100 grams and chia seed has 407mg of potassium.