Chia Seeds vs. Kale
Nutrition comparison of Chia Seeds and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and kale:
- Both kale and chia seeds are high in calcium, dietary fiber and potassium.
- Chia seed has more thiamin and niacin, however, kale contains more riboflavin, pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of iron and protein.
- Kale has 17.7 times less saturated fat than chia seed.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and kale has 93% less calories than chia seed - kale has 35 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is lighter in protein, lighter in carbs and much heavier in fat compared to kale per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Kale | |
|---|---|---|
| Protein | 13% | 28% |
| Carbohydrates | 33% | 41% |
| Fat | 54% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and kale has 90% less carbohydrates than chia seed - kale has 4.4g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both kale and chia seeds are high in dietary fiber. Chia seed has 739% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Kale and chia seeds contain similar amounts of sugar - kale has 0.99g 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 466% more protein than kale - kale has 2.9g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Kale has 17.7 times less saturated fat than chia seed - kale has 0.18g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and kale are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 57 times more Vitamin C than chia seed - kale has 93.4mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than chia seed - kale has 241ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Kale and chia seeds contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than chia seed - kale has 389.6ug 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, kale contains more riboflavin, pantothenic acid and Vitamin B6. Both chia seeds and kale contain significant amounts of folate.
| Chia Seeds | Kale | |
|---|---|---|
| Thiamin | 0.62 MG | 0.113 MG |
| Riboflavin | 0.17 MG | 0.347 MG |
| Niacin | 8.83 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | ~ | 0.147 MG |
| Folate | 49 UG | 62 UG |
Minerals
calcium
Both kale and chia seeds are high in calcium. Chia seed has 148% more calcium than kale - kale has 254mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 383% more iron than kale - kale has 1.6mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both kale and chia seeds are high in potassium. Chia seed has 17% more potassium than kale - kale has 348mg 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 kale per 100 grams.
| Chia Seeds | Kale | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.378 G |
| Total | 17.83 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than kale per 100 grams.
| Chia Seeds | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 5.835 G | 0.291 G |
| Total | 5.835 G | 0.294 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 Kale (Kale, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Kale 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 % |
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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 % |
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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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 % |
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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 % |
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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 kale or chia seeds contain more calories in 100 grams?Chia seed is high in calories and kale has 90% less calories than chia seed - kale has 35 calories in 100g and chia seed has 486 calories.
Does kale or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and kale has 90% fewer carbohydrates than chia seed - kale has 4.4g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does kale or chia seeds contain more calcium?
Both kale and chia seeds are high in calcium. Chia seed has 150% more calcium than kale - kale has 254mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does kale or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 380% more iron than kale - kale has 1.6mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does kale or chia seeds contain more potassium?
Both kale and chia seeds are high in potassium. Chia seed has 20% more potassium than kale - kale has 348mg of potassium in 100 grams and chia seed has 407mg of potassium.