Chia Seeds vs. Red Bell Pepper

Nutrition comparison of Chia Seeds and Red Bell Pepper

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

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

For a quick recap of significant nutrients and differences in chia seeds and red bell pepper:

  • Both red bell pepper and chia seeds are high in dietary fiber and potassium.
  • Chia seed has more thiamin and niacin, however, red bell pepper contains more pantothenic acid and Vitamin B6.
  • Chia seed is an excellent source of calcium, iron and protein.
  • Red bell pepper has 55.4 times less saturated fat than chia seed.
  • Red bell pepper is an excellent source of Vitamin A and Vitamin C.
Detailed nutritional comparison of chia seeds and red bell pepper 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 Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.

Image of Chia Seeds src
Image of Red Bell Pepper src

Calories and Carbs

calories

Chia seed is high in calories and red bell pepper has 95% less calories than chia seed - red bell pepper has 26 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 red bell pepper for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chia Seeds Red Bell Pepper
Protein 13% 13%
Carbohydrates 33% 79%
Fat 54% 8%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and red bell pepper has 86% less carbohydrates than chia seed - red bell pepper has 6g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Both red bell pepper and chia seeds are high in dietary fiber. Chia seed has 15 times more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

sugar

Chia seed has less sugar than red bell pepper - red bell pepper 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 15 times more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Red bell pepper has 55.4 times less saturated fat than chia seed - red bell pepper has 0.06g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Red bell pepper is an excellent source of Vitamin C and it has 78 times more Vitamin C than chia seed - red bell pepper has 127.7mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.

Vitamin A

Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than chia seed - red bell pepper has 157ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Red bell pepper and chia seeds contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.

Vitamin K

Red bell pepper and chia seeds contain similar amounts of Vitamin K - red bell pepper has 4.9ug 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, red bell pepper contains more pantothenic acid and Vitamin B6. Both chia seeds and red bell pepper contain significant amounts of riboflavin and folate.

Chia Seeds Red Bell Pepper
Thiamin 0.62 MG 0.054 MG
Riboflavin 0.17 MG 0.085 MG
Niacin 8.83 MG 0.979 MG
Pantothenic acid ~ 0.317 MG
Vitamin B6 ~ 0.291 MG
Folate 49 UG 46 UG

Minerals

calcium

Chia seed is an excellent source of calcium and it has 89 times more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Chia seed is an excellent source of iron and it has 16 times more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both red bell pepper and chia seeds are high in potassium. Chia seed has 93% more potassium than red bell pepper - red bell pepper has 211mg 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 red bell pepper per 100 grams.

Chia Seeds Red Bell Pepper
alpha linoleic acid 17.83 G 0.056 G
Total 17.83 G 0.056 G

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than red bell pepper per 100 grams.

Chia Seeds Red Bell Pepper
other omega 6 0.093 G ~
linoleic acid 5.835 G 0.1 G
Total 5.928 G 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .

Chia Seeds g

()
Daily Values (%)

Red Bell Pepper g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does red bell pepper or chia seeds contain more calories in 100 grams?
Chia seed is high in calories and red bell pepper has 100% less calories than chia seed - red bell pepper has 26 calories in 100g and chia seed has 486 calories.

Does red bell pepper or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and red bell pepper has 90% fewer carbohydrates than chia seed - red bell pepper has 6g of carbs for 100g and chia seed has 42.1g of carbohydrates.

Does red bell pepper or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 89 times more calcium than red bell pepper - red bell pepper has 7mg of calcium in 100 grams and chia seed has 631mg of calcium.

Does red bell pepper or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 16 times more iron than red bell pepper - red bell pepper has 0.43mg of iron in 100 grams and chia seed has 7.7mg of iron.

Does red bell pepper or chia seeds contain more potassium?
Both red bell pepper and chia seeds are high in potassium. Chia seed has 90% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and chia seed has 407mg of potassium.