Chia Seeds vs. Simple Syrup
Nutrition comparison of Chia Seeds and Simple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
simple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and simple syrup:
- Both simple syrup and chia seeds are high in calories, carbohydrates and iron.
- Chia seed has more thiamin, riboflavin, niacin and folate.
- Chia seed is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Simple Syrup (Syrup, Cane) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both simple syrup and chia seeds are high in calories. Chia seed has 81% more calories than simple syrup - simple syrup has 269 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to simple syrup per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for simple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Simple Syrup | |
|---|---|---|
| Protein | 13% | ~ |
| Carbohydrates | 33% | 100% |
| Fat | 54% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both simple syrup and chia seeds are high in carbohydrates. Simple syrup has 74% more carbohydrates than chia seed - simple syrup has 73.1g 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 more dietary fiber than simple syrup - chia seed has 34.4g of dietary fiber per 100 grams and simple syrup does not contain significant amounts.
sugar
Simple syrup is high in sugar and chia seed has less sugar than simple syrup - simple syrup has 73.2g 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 more protein than simple syrup - chia seed has 16.5g of protein per 100 grams and simple syrup does not contain significant amounts.
Fat
saturated fat
Simple syrup has less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and simple syrup does not contain significant amounts.
trans fat
Both chia seeds and simple syrup are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and simple syrup does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than simple syrup - chia seed has 1.6mg of Vitamin C per 100 grams and simple syrup does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than simple syrup - chia seed has 16.2ug of Vitamin A per 100 grams and simple syrup does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than simple syrup - chia seed has 0.5mg of Vitamin E per 100 grams and simple syrup does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate.
| Chia Seeds | Simple Syrup | |
|---|---|---|
| Thiamin | 0.62 MG | 0.13 MG |
| Riboflavin | 0.17 MG | 0.06 MG |
| Niacin | 8.83 MG | 0.1 MG |
| Folate | 49 UG | ~ |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 47 times more calcium than simple syrup - simple syrup has 13mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both simple syrup and chia seeds are high in iron. Chia seed has 114% more iron than simple syrup - simple syrup has 3.6mg 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 546% more potassium than simple syrup - simple syrup has 63mg of potassium per 100 grams and chia seed has 407mg 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: Chia Seeds (Seeds, chia seeds, dried) and Simple Syrup (Syrup, Cane) .
Chia Seeds g
()
|
Daily Values (%) |
Simple Syrup 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 simple syrup or chia seeds contain more calories in 100 grams?Both simple syrup and chia seeds are high in calories. Chia seed has 80% more calories than simple syrup - simple syrup has 269 calories in 100g and chia seed has 486 calories.
Does simple syrup or chia seeds have more carbohydrates?
By weight, both simple syrup and chia seeds are high in carbohydrates. simple syrup has 70% more carbohydrates than chia seed - simple syrup has 73.1g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does simple syrup or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 47 times more calcium than simple syrup - simple syrup has 13mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does simple syrup or chia seeds contain more iron?
Both simple syrup and chia seeds are high in iron. Chia seed has 110% more iron than simple syrup - simple syrup has 3.6mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does simple syrup or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 550% more potassium than simple syrup - simple syrup has 63mg of potassium in 100 grams and chia seed has 407mg of potassium.