Chia Seeds vs. Spinach

Nutrition comparison of Chia Seeds and Spinach

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

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

For a quick recap of significant nutrients and differences in chia seeds and spinach:

  • Both spinach and chia seeds are high in calcium, dietary fiber, iron and potassium.
  • Chia seed has more thiamin and niacin, however, spinach contains more pantothenic acid, Vitamin B6 and folate.
  • Chia seed is an excellent source of protein.
  • Spinach has 51.8 times less saturated fat than chia seed.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
Detailed nutritional comparison of chia seeds and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.

Image of Chia Seeds src
Image of Spinach src

Calories and Carbs

calories

Chia seed is high in calories and spinach has 95% less calories than chia seed - spinach has 23 calories per 100 grams and chia seed has 486 calories.

For macronutrient ratios, chia seeds is much lighter in protein, lighter in carbs and much heavier in fat compared to spinach per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chia Seeds Spinach
Protein 13% 39%
Carbohydrates 33% 49%
Fat 54% 12%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and spinach has 91% less carbohydrates than chia seed - spinach has 3.6g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Both spinach and chia seeds are high in dietary fiber. Chia seed has 14 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

sugar

Spinach and chia seeds contain similar amounts of sugar - spinach has 0.42g 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 478% more protein than spinach - spinach has 2.9g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Spinach has 51.8 times less saturated fat than chia seed - spinach has 0.06g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 16 times more Vitamin C than chia seed - spinach has 28.1mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than chia seed - spinach has 469ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Spinach has 306% more Vitamin E than chia seed - spinach has 2mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has more Vitamin K than chia seed - spinach has 482.9ug 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, spinach contains more pantothenic acid, Vitamin B6 and folate. Both chia seeds and spinach contain significant amounts of riboflavin.

Chia Seeds Spinach
Thiamin 0.62 MG 0.078 MG
Riboflavin 0.17 MG 0.189 MG
Niacin 8.83 MG 0.724 MG
Pantothenic acid ~ 0.065 MG
Vitamin B6 ~ 0.195 MG
Folate 49 UG 194 UG

Minerals

calcium

Both spinach and chia seeds are high in calcium. Chia seed has 537% more calcium than spinach - spinach has 99mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Both spinach and chia seeds are high in iron. Chia seed has 185% more iron than spinach - spinach has 2.7mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both spinach and chia seeds are high in potassium. Spinach has 37% more potassium than chia seed - spinach has 558mg 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 spinach per 100 grams.

Chia Seeds Spinach
alpha linoleic acid 17.83 G 0.138 G
Total 17.83 G 0.138 G

omega 6s

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

Chia Seeds Spinach
other omega 6 0.093 G ~
linoleic acid 5.835 G 0.026 G
Total 5.928 G 0.026 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 Spinach .

Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Spinach (Spinach, raw) .

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FAQ

Does spinach or chia seeds contain more calories in 100 grams?
Chia seed is high in calories and spinach has 100% less calories than chia seed - spinach has 23 calories in 100g and chia seed has 486 calories.

Is spinach or chia seeds better for protein?
Chia seed is a fantastic source of protein and it has 480% more protein than spinach - spinach has 2.9g of protein per 100 grams and chia seed has 16.5g of protein.

Does spinach or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and spinach has 90% fewer carbohydrates than chia seed - spinach has 3.6g of carbs for 100g and chia seed has 42.1g of carbohydrates.

Does spinach or chia seeds contain more calcium?
Both spinach and chia seeds are high in calcium. Chia seed has 540% more calcium than spinach - spinach has 99mg of calcium in 100 grams and chia seed has 631mg of calcium.

Does spinach or chia seeds contain more iron?
Both spinach and chia seeds are high in iron. Chia seed has 190% more iron than spinach - spinach has 2.7mg of iron in 100 grams and chia seed has 7.7mg of iron.

Does spinach or chia seeds contain more potassium?
Both spinach and chia seeds are high in potassium. Spinach has 40% more potassium than chia seed - spinach has 558mg of potassium in 100 grams and chia seed has 407mg of potassium.