Chia Seeds vs. Turkey
Nutrition comparison of Chia Seeds and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and turkey:
- Both chia seeds and turkey are high in calories, potassium and protein.
- Chia seed has more thiamin and folate, however, turkey contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed has signficantly less cholesterol than turkey.
- Chia seed is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and turkey are high in calories. Chia seed has 157% more calories than turkey - chia seed has 486 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, chia seeds is much lighter in protein, much heavier in carbs and heavier in fat compared to turkey per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Turkey | |
|---|---|---|
| Protein | 13% | 63% |
| Carbohydrates | 33% | ~ |
| Fat | 54% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and turkey has 100% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than turkey - chia seed has 34.4g of dietary fiber per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both chia seeds and turkey are high in protein. Turkey has 73% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Turkey has 35% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both chia seeds and turkey are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and turkey has 0.1g of trans fat.
cholesterol
Chia seed has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than turkey - chia seed has 1.6mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey has more Vitamin A than chia seed - turkey has 12ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than chia seed - turkey has 15iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and turkey contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
The B Vitamins
Chia seed has more thiamin and folate, however, turkey contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both chia seeds and turkey contain significant amounts of riboflavin and niacin.
| Chia Seeds | Turkey | |
|---|---|---|
| Thiamin | 0.62 MG | 0.045 MG |
| Riboflavin | 0.17 MG | 0.281 MG |
| Niacin | 8.83 MG | 9.573 MG |
| Pantothenic acid | ~ | 0.948 MG |
| Vitamin B6 | ~ | 0.616 MG |
| Folate | 49 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 44 times more calcium than turkey - chia seed has 631mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Chia seed is an excellent source of iron and it has 608% more iron than turkey - chia seed has 7.7mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both chia seeds and turkey are high in potassium. Chia seed has 70% more potassium than turkey - chia seed has 407mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than turkey per 100 grams.
| Chia Seeds | Turkey | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 17.83 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than turkey per 100 grams.
| Chia Seeds | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 5.835 G | 1.873 G |
| Total | 5.835 G | 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Chia Seeds g
()
|
Daily Values (%) |
Cooked Turkey 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 turkey contain more calories in 100 grams?Both chia seeds and turkey are high in calories. Chia seed has 160% more calories than turkey - chia seed has 486 calories in 100g and turkey has 189 calories.
Is chia seeds or turkey better for protein?
Both chia seeds and turkey are high in protein. Turkey has 70% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and turkey has 28.6g of protein.
Does chia seeds or turkey have more carbohydrates?
By weight, chia seed is high in carbohydrates and turkey has 100% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does chia seeds or turkey contain more calcium?
Chia seed is a rich source of calcium and it has 44 times more calcium than turkey - chia seed has 631mg of calcium in 100 grams and turkey has 14mg of calcium.
Does chia seeds or turkey contain more iron?
Chia seed is an abundant source of iron and it has 610% more iron than turkey - chia seed has 7.7mg of iron in 100 grams and turkey has 1.1mg of iron.
Does chia seeds or turkey contain more potassium?
Both chia seeds and turkey are high in potassium. Chia seed has 70% more potassium than turkey - chia seed has 407mg of potassium in 100 grams and turkey has 239mg of potassium.