Chia Seeds vs. Sweet Potatoes
Nutrition comparison of Chia Seeds and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and sweet potatoes:
- Both sweet potatoes and chia seeds are high in dietary fiber and potassium.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, sweet potato contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron and protein.
- Sweet potato has 184 times less saturated fat than chia seed.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and sweet potato has 82% less calories than chia seed - sweet potato has 86 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 sweet potatoes per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Sweet Potatoes | |
|---|---|---|
| Protein | 13% | 7% |
| Carbohydrates | 33% | 92% |
| Fat | 54% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and sweet potato has 52% less carbohydrates than chia seed - sweet potato has 20.1g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both sweet potatoes and chia seeds are high in dietary fiber. Chia seed has 10 times more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than sweet potato - sweet potato has 4.2g 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 954% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Sweet potato has 184 times less saturated fat than chia seed - sweet potato has 0.02g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and sweet potatoes are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potatoes and chia seeds contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than chia seed - sweet potato has 709ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Sweet potatoes and chia seeds contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Sweet potatoes and chia seeds contain similar amounts of Vitamin K - sweet 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, sweet potato contains more pantothenic acid and Vitamin B6.
| Chia Seeds | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.62 MG | 0.078 MG |
| Riboflavin | 0.17 MG | 0.061 MG |
| Niacin | 8.83 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | ~ | 0.209 MG |
| Folate | 49 UG | 11 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 20 times more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 11 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both sweet potatoes and chia seeds are high in potassium. Chia seed has 21% more potassium than sweet potato - sweet potato has 337mg 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 sweet potato per 100 grams.
| Chia Seeds | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.001 G |
| Total | 17.83 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than sweet potato per 100 grams.
| Chia Seeds | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.013 G |
| Total | 5.928 G | 0.013 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: Chia Seeds (Seeds, chia seeds, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Chia Seeds g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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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 % | |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or chia seeds contain more calories in 100 grams?Chia seed is high in calories and sweet potato has 80% less calories than chia seed - sweet potato has 86 calories in 100g and chia seed has 486 calories.
Does sweet potatoes or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and sweet potato has 50% fewer carbohydrates than chia seed - sweet potato has 20.1g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does sweet potatoes or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 20 times more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does sweet potatoes or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 11 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does sweet potatoes or chia seeds contain more potassium?
Both sweet potatoes and chia seeds are high in potassium. Chia seed has 20% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and chia seed has 407mg of potassium.