Chia Seeds vs. Nori
Nutrition comparison of Chia Seeds and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and nori:
- Both nori and chia seeds are high in calcium and potassium.
- Chia seed has more thiamin and niacin, however, nori contains more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Chia seed is an excellent source of dietary fiber, iron and protein.
- Nori has 53.5 times less saturated fat than chia seed.
- Nori is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and nori has 93% less calories than chia seed - nori has 35 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is much lighter in protein, much heavier in fat and similar to nori for carbs. Chia seeds has a macronutrient ratio of 13:33:54 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Nori | |
|---|---|---|
| Protein | 13% | 67% |
| Carbohydrates | 33% | 33% |
| Fat | 54% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and nori has 88% less carbohydrates than chia seed - nori has 5.1g 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 113 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Nori and chia seeds contain similar amounts of sugar - nori has 0.49g 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 185% more protein than nori - nori has 5.8g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Nori has 53.5 times less saturated fat than chia seed - nori has 0.06g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and nori are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and nori does not contain significant amounts.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 23 times more Vitamin C than chia seed - nori has 39mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than chia seed - nori has 260ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Nori and chia seeds contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Nori and chia seeds contain similar amounts of Vitamin K - nori has 4ug 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, nori contains more riboflavin, pantothenic acid, Vitamin B6 and folate.
| Chia Seeds | Nori | |
|---|---|---|
| Thiamin | 0.62 MG | 0.098 MG |
| Riboflavin | 0.17 MG | 0.446 MG |
| Niacin | 8.83 MG | 1.47 MG |
| Pantothenic acid | ~ | 0.521 MG |
| Vitamin B6 | ~ | 0.159 MG |
| Folate | 49 UG | 146 UG |
Minerals
calcium
Both nori and chia seeds are high in calcium. Chia seed has 801% more calcium than nori - nori has 70mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 329% more iron than nori - nori has 1.8mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both nori and chia seeds are high in potassium. Chia seed has 14% more potassium than nori - nori has 356mg 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 nori per 100 grams, however, nori contains more epa than chia seed per 100 grams.
| Chia Seeds | Nori | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 17.83 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than nori per 100 grams.
| Chia Seeds | Nori | |
|---|---|---|
| other omega 6 | ~ | 0.009 G |
| linoleic acid | 5.835 G | 0.004 G |
| Total | 5.835 G | 0.013 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 Nori (Seaweed, laver, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Nori 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 % |
|
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 % |
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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 % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 nori or chia seeds contain more calories in 100 grams?Chia seed is high in calories and nori has 90% less calories than chia seed - nori has 35 calories in 100g and chia seed has 486 calories.
Is nori or chia seeds better for protein?
Chia seed is a fantastic source of protein and it has 190% more protein than nori - nori has 5.8g of protein per 100 grams and chia seed has 16.5g of protein.
Does nori or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and nori has 90% fewer carbohydrates than chia seed - nori has 5.1g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does nori or chia seeds contain more calcium?
Both nori and chia seeds are high in calcium. Chia seed has 800% more calcium than nori - nori has 70mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does nori or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 330% more iron than nori - nori has 1.8mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does nori or chia seeds contain more potassium?
Both nori and chia seeds are high in potassium. Chia seed has 10% more potassium than nori - nori has 356mg of potassium in 100 grams and chia seed has 407mg of potassium.