Skim Milk vs. Chia Seeds
Nutrition comparison of Skim Milk and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and chia seeds:
- Both chia seeds and skim milk are high in calcium.
- Chia seed has more thiamin, niacin and folate, however, skim milk contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of dietary fiber, iron, potassium and protein.
- Skim milk has 58.4 times less saturated fat than chia seed.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and skim milk has 93% less calories than chia seed - chia seed has 486 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Chia Seeds | |
|---|---|---|
| Protein | 40% | 13% |
| Carbohydrates | 58% | 33% |
| Fat | 2% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and skim milk has 88% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than skim milk - chia seed has 34.4g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Chia seed has less sugar than skim milk - skim milk has 5.1g 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 391% more protein than skim milk - chia seed has 16.5g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Skim milk has 58.4 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
trans fat
Both chia seeds and skim milk are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and skim milk does not contain significant amounts.
cholesterol
Both skim milk and chia seeds are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than skim milk - chia seed has 1.6mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has more Vitamin A than chia seed - skim milk has 61ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than chia seed - skim milk has 47iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and skim milk contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
The B Vitamins
Chia seed has more thiamin, niacin and folate, however, skim milk contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both skim milk and chia seeds contain significant amounts of riboflavin.
| Skim Milk | Chia Seeds | |
|---|---|---|
| Thiamin | 0.045 MG | 0.62 MG |
| Riboflavin | 0.182 MG | 0.17 MG |
| Niacin | 0.094 MG | 8.83 MG |
| Pantothenic acid | 0.357 MG | ~ |
| Vitamin B6 | 0.037 MG | ~ |
| Folate | 5 UG | 49 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both chia seeds and skim milk are high in calcium. Chia seed has 417% more calcium than skim milk - chia seed has 631mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Chia seed is an excellent source of iron and it has 256 times more iron than skim milk - chia seed has 7.7mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 161% more potassium than skim milk - chia seed has 407mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 17.83 G |
| Total | 0.001 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.002 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.002 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Chia Seeds (Seeds, chia seeds, dried) .
Skim Milk g
()
|
Daily Values (%) |
Chia Seeds 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 chia seeds or skim milk contain more calories in 100 grams?Chia seed is high in calories and skim milk has 90% less calories than chia seed - chia seed has 486 calories in 100g and skim milk has 34 calories.
Is chia seeds or skim milk better for protein?
Chia seed is a fantastic source of protein and it has 390% more protein than skim milk - chia seed has 16.5g of protein per 100 grams and skim milk has 3.4g of protein.
Does chia seeds or skim milk have more carbohydrates?
By weight, chia seed is high in carbohydrates and skim milk has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and skim milk has 5g of carbohydrates.
Does chia seeds or skim milk contain more calcium?
Both chia seeds and skim milk are high in calcium. Chia seed has 420% more calcium than skim milk - chia seed has 631mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does chia seeds or skim milk contain more iron?
Chia seed is an abundant source of iron and it has 256 times more iron than skim milk - chia seed has 7.7mg of iron in 100 grams and skim milk has 0.03mg of iron.
Does chia seeds or skim milk contain more potassium?
Chia seed is a rich source of potassium and it has 160% more potassium than skim milk - chia seed has 407mg of potassium in 100 grams and skim milk has 156mg of potassium.