Salmon vs. Chia Seeds
Nutrition comparison of Salmon and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and chia seeds:
- Both chia seeds and salmon are high in calories, potassium and protein.
- Chia seed has more thiamin and folate, however, salmon contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of calcium, dietary fiber and iron.
- Salmon has 3.1 times less saturated fat than chia seed.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and salmon are high in calories. Chia seed has 283% more calories than salmon - chia seed has 486 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much lighter in fat compared to chia seeds per calorie. Salmon has a macronutrient ratio of 67:0:33 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Chia Seeds | |
|---|---|---|
| Protein | 67% | 13% |
| Carbohydrates | ~ | 33% |
| Fat | 33% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and salmon has less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than salmon - chia seed has 34.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both chia seeds and salmon are high in protein. Salmon has 24% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 3.1 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both chia seeds and salmon are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Chia seed has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than salmon - chia seed has 1.6mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than chia seed - salmon has 35ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than chia seed - salmon has 435iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and salmon contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and chia seeds contain similar amounts of Vitamin K - salmon 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 and folate, however, salmon contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and chia seeds contain significant amounts of riboflavin and niacin.
| Salmon | Chia Seeds | |
|---|---|---|
| Thiamin | 0.08 MG | 0.62 MG |
| Riboflavin | 0.105 MG | 0.17 MG |
| Niacin | 7.995 MG | 8.83 MG |
| Pantothenic acid | 1.03 MG | ~ |
| Vitamin B6 | 0.611 MG | ~ |
| Folate | 4 UG | 49 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 89 times more calcium than salmon - chia seed has 631mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Chia seed is an excellent source of iron and it has 19 times more iron than salmon - chia seed has 7.7mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both chia seeds and salmon are high in potassium. Chia seed has 11% more potassium than salmon - chia seed has 407mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than chia seed per 100 grams.
| Salmon | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 17.83 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than salmon per 100 grams.
| Salmon | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.006 G | 0.093 G |
| linoleic acid | 0.081 G | 5.835 G |
| Total | 0.087 G | 5.928 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: Salmon (Fish, salmon, pink, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Salmon g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 chia seeds or salmon contain more calories in 100 grams?Both chia seeds and salmon are high in calories. Chia seed has 280% more calories than salmon - chia seed has 486 calories in 100g and salmon has 127 calories.
Is chia seeds or salmon better for protein?
Both chia seeds and salmon are high in protein. Salmon has 20% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and salmon has 20.5g of protein.
Does chia seeds or salmon have more carbohydrates?
By weight, chia seed is high in carbohydrates and salmon has fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and salmon has no carbs..
Does chia seeds or salmon contain more calcium?
Chia seed is a rich source of calcium and it has 89 times more calcium than salmon - chia seed has 631mg of calcium in 100 grams and salmon has 7mg of calcium.
Does chia seeds or salmon contain more iron?
Chia seed is an abundant source of iron and it has 19 times more iron than salmon - chia seed has 7.7mg of iron in 100 grams and salmon has 0.38mg of iron.
Does chia seeds or salmon contain more potassium?
Both chia seeds and salmon are high in potassium. Chia seed has 10% more potassium than salmon - chia seed has 407mg of potassium in 100 grams and salmon has 366mg of potassium.