Oatmeal vs. Chia Seeds
Nutrition comparison of Oatmeal and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and chia seeds:
- Both chia seeds and oatmeal are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Chia seed has more niacin, however, oatmeal contains more Vitamin B6.
- Oatmeal has 67% less saturated fat than chia seed.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and oatmeal are high in calories. Chia seed has 32% more calories than oatmeal - chia seed has 486 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Chia Seeds | |
|---|---|---|
| Protein | 17% | 13% |
| Carbohydrates | 69% | 33% |
| Fat | 15% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Both chia seeds and oatmeal are high in carbohydrates. Oatmeal has 59% more carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both chia seeds and oatmeal are high in dietary fiber. Chia seed has 251% more dietary fiber than oatmeal - chia seed has 34.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal and chia seeds contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and oatmeal are high in protein. Chia seed is very similar to oatmeal for protein - chia seed has 16.5g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 67% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both chia seeds and oatmeal are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than oatmeal - chia seed has 1.6mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than oatmeal - chia seed has 16.2ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Chia seeds and oatmeal contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
The B Vitamins
Chia seed has more niacin, however, oatmeal contains more Vitamin B6. Both oatmeal and chia seeds contain significant amounts of thiamin, riboflavin and folate.
| Oatmeal | Chia Seeds | |
|---|---|---|
| Thiamin | 0.73 MG | 0.62 MG |
| Riboflavin | 0.14 MG | 0.17 MG |
| Niacin | 0.78 MG | 8.83 MG |
| Vitamin B6 | 0.12 MG | ~ |
| Folate | 32 UG | 49 UG |
Minerals
calcium
Both chia seeds and oatmeal are high in calcium. Chia seed has 11 times more calcium than oatmeal - chia seed has 631mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both chia seeds and oatmeal are high in iron. Chia seed has 84% more iron than oatmeal - chia seed has 7.7mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both chia seeds and oatmeal are high in potassium. Chia seed has 16% more potassium than oatmeal - chia seed has 407mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Chia Seeds (Seeds, chia seeds, dried) .
Oatmeal g
()
|
Daily Values (%) |
Chia Seeds 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 % |
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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 % |
|
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 oatmeal contain more calories in 100 grams?Both chia seeds and oatmeal are high in calories. Chia seed has 30% more calories than oatmeal - chia seed has 486 calories in 100g and oatmeal has 367 calories.
Does chia seeds or oatmeal have more carbohydrates?
By weight, both chia seeds and oatmeal are high in carbohydrates. oatmeal has 60% more carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does chia seeds or oatmeal contain more calcium?
Both chia seeds and oatmeal are high in calcium. Chia seed has 11 times more calcium than oatmeal - chia seed has 631mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does chia seeds or oatmeal contain more iron?
Both chia seeds and oatmeal are high in iron. Chia seed has 80% more iron than oatmeal - chia seed has 7.7mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does chia seeds or oatmeal contain more potassium?
Both chia seeds and oatmeal are high in potassium. Chia seed has 20% more potassium than oatmeal - chia seed has 407mg of potassium in 100 grams and oatmeal has 350mg of potassium.