Chia Seeds vs. Russet Potato
Nutrition comparison of Chia Seeds and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and russet potato:
- Both russet potato and chia seeds are high in potassium.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, russet potato contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron and protein.
- Russet potato has 127 times less saturated fat than chia seed.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and russet potato has 84% less calories than chia seed - russet potato has 79 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 russet potato for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Russet Potato | |
|---|---|---|
| Protein | 13% | 10% |
| Carbohydrates | 33% | 89% |
| Fat | 54% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and russet potato has 57% less carbohydrates than chia seed - russet potato has 18.1g 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 25 times more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Russet potato and chia seeds contain similar amounts of sugar - russet potato has 0.62g 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 673% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Russet potato has 127 times less saturated fat than chia seed - russet potato has 0.03g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and russet potato are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has 256% more Vitamin C than chia seed - russet potato has 5.7mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than russet potato - chia seed has 16.2ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and chia seeds contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Russet potato and chia seeds contain similar amounts of Vitamin K - russet potato has 1.8ug 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, russet potato contains more pantothenic acid and Vitamin B6.
| Chia Seeds | Russet Potato | |
|---|---|---|
| Thiamin | 0.62 MG | 0.082 MG |
| Riboflavin | 0.17 MG | 0.033 MG |
| Niacin | 8.83 MG | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | ~ | 0.345 MG |
| Folate | 49 UG | 14 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 47 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 798% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both russet potato and chia seeds are high in potassium. Russet potato is very similar to chia seed for potassium - russet potato has 417mg 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 russet potato per 100 grams.
| Chia Seeds | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.01 G |
| Total | 17.83 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than russet potato per 100 grams.
| Chia Seeds | Russet Potato | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.032 G |
| Total | 5.928 G | 0.032 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Chia Seeds or Russet Potato .
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Chia Seeds g
()
|
Daily Values (%) |
Russet Potato 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 % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 russet potato or chia seeds contain more calories in 100 grams?Chia seed is high in calories and russet potato has 80% less calories than chia seed - russet potato has 79 calories in 100g and chia seed has 486 calories.
Does russet potato or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and russet potato has 60% fewer carbohydrates than chia seed - russet potato has 18.1g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does russet potato or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 47 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does russet potato or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 800% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does russet potato or chia seeds contain more potassium?
Both russet potato and chia seeds are high in potassium. Russet potato is very similar to chia seed for potassium - russet potato has 417mg of potassium in 100 grams and chia seed has 407mg of potassium.