Chia Seeds vs. Yellow Corn
Nutrition comparison of Chia Seeds and Cooked Yellow Corn
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
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and yellow corn:
- Both yellow corn and chia seeds are high in dietary fiber and potassium.
- Chia seed has more thiamin, riboflavin and niacin, however, yellow corn contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron and protein.
- Yellow corn has 15.9 times less saturated fat than chia seed.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and yellow corn has 80% less calories than chia seed - yellow corn has 96 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is much lighter in carbs, much heavier in fat and similar to yellow corn for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Yellow Corn | |
|---|---|---|
| Protein | 13% | 12% |
| Carbohydrates | 33% | 76% |
| Fat | 54% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and yellow corn has 50% less carbohydrates than chia seed - yellow corn has 21g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both yellow corn and chia seeds are high in dietary fiber. Chia seed has 13 times more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than yellow corn - yellow corn has 4.5g 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 385% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Yellow corn has 15.9 times less saturated fat than chia seed - yellow corn has 0.2g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and yellow corn are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has 244% more Vitamin C than chia seed - yellow corn has 5.5mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than chia seed - yellow corn has 13ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Yellow corn and chia seeds contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Yellow corn and chia seeds contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, yellow corn contains more pantothenic acid and Vitamin B6. Both chia seeds and yellow corn contain significant amounts of folate.
| Chia Seeds | Yellow Corn | |
|---|---|---|
| Thiamin | 0.62 MG | 0.093 MG |
| Riboflavin | 0.17 MG | 0.057 MG |
| Niacin | 8.83 MG | 1.683 MG |
| Pantothenic acid | ~ | 0.792 MG |
| Vitamin B6 | ~ | 0.139 MG |
| Folate | 49 UG | 23 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 209 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 16 times more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both yellow corn and chia seeds are high in potassium. Chia seed has 87% more potassium than yellow corn - yellow corn has 218mg 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 yellow corn per 100 grams.
| Chia Seeds | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.018 G |
| Total | 17.83 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than yellow corn per 100 grams.
| Chia Seeds | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.586 G |
| Total | 5.928 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Chia Seeds g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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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 % |
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5% | Vitamin B12 | 5% |
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UG % | |
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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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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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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% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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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 yellow corn or chia seeds contain more calories in 100 grams?Chia seed is high in calories and yellow corn has 80% less calories than chia seed - yellow corn has 96 calories in 100g and chia seed has 486 calories.
Does yellow corn or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and yellow corn has 50% fewer carbohydrates than chia seed - yellow corn has 21g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does yellow corn or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 209 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does yellow corn or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 16 times more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does yellow corn or chia seeds contain more potassium?
Both yellow corn and chia seeds are high in potassium. Chia seed has 90% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and chia seed has 407mg of potassium.