Chia Seeds vs. Onion
Nutrition comparison of Chia Seeds and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and onion:
- Chia seed has more thiamin, riboflavin, niacin and folate, however, onion contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Onion has 78.2 times less saturated fat than chia seed.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and onion has 92% less calories than chia seed - onion has 40 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 onion for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Onion | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 33% | 87% |
| Fat | 54% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and onion has 78% less carbohydrates than chia seed - onion has 9.3g 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 19 times more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than onion - onion has 4.2g 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 14 times more protein than onion - onion has 1.1g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Onion has 78.2 times less saturated fat than chia seed - onion has 0.04g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and onion are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has 363% more Vitamin C than chia seed - onion has 7.4mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than onion - chia seed has 16.2ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and chia seeds contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Onion and chia seeds contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, onion contains more pantothenic acid and Vitamin B6.
| Chia Seeds | Onion | |
|---|---|---|
| Thiamin | 0.62 MG | 0.046 MG |
| Riboflavin | 0.17 MG | 0.027 MG |
| Niacin | 8.83 MG | 0.116 MG |
| Pantothenic acid | ~ | 0.123 MG |
| Vitamin B6 | ~ | 0.12 MG |
| Folate | 49 UG | 19 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 26 times more calcium than onion - onion has 23mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 35 times more iron than onion - onion has 0.21mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 179% more potassium than onion - onion has 146mg 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 onion per 100 grams.
| Chia Seeds | Onion | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.004 G |
| Total | 17.83 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than onion per 100 grams.
| Chia Seeds | Onion | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.013 G |
| Total | 5.928 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 Onion (Onions, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Onion g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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| 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% |
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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% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does onion or chia seeds contain more calories in 100 grams?Chia seed is high in calories and onion has 90% less calories than chia seed - onion has 40 calories in 100g and chia seed has 486 calories.
Does onion or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and onion has 80% fewer carbohydrates than chia seed - onion has 9.3g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does onion or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 26 times more calcium than onion - onion has 23mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does onion or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 35 times more iron than onion - onion has 0.21mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does onion or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 180% more potassium than onion - onion has 146mg of potassium in 100 grams and chia seed has 407mg of potassium.