Egg vs. Chia Seeds
Nutrition comparison of Egg and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and chia seeds:
- Both chia seeds and egg are high in calcium, calories and protein.
- Chia seed has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of dietary fiber, iron and potassium.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and egg are high in calories. Chia seed has 240% more calories than egg - chia seed has 486 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and heavier in fat compared to chia seeds per calorie. Egg has a macronutrient ratio of 36:2:62 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Chia Seeds | |
|---|---|---|
| Protein | 36% | 13% |
| Carbohydrates | 2% | 33% |
| Fat | 62% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and egg has 98% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than egg - chia seed has 34.4g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and chia seeds contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and egg are high in protein. Chia seed has 32% more protein than egg - chia seed has 16.5g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Chia seeds and egg contain similar amounts of saturated fat - chia seed has 3.3g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both chia seeds and egg are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and chia seed has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than egg - chia seed has 1.6mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than chia seed - egg has 160ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than chia seed - egg has 82iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and egg contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and chia seeds contain similar amounts of Vitamin K - egg has 0.3ug 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, egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both egg and chia seeds contain significant amounts of folate.
| Egg | Chia Seeds | |
|---|---|---|
| Thiamin | 0.04 MG | 0.62 MG |
| Riboflavin | 0.457 MG | 0.17 MG |
| Niacin | 0.075 MG | 8.83 MG |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | ~ |
| Folate | 47 UG | 49 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both chia seeds and egg are high in calcium. Chia seed has 10 times more calcium than egg - chia seed has 631mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Chia seed is an excellent source of iron and it has 341% more iron than egg - chia seed has 7.7mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 195% more potassium than egg - chia seed has 407mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than chia seed per 100 grams.
| Egg | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 17.83 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than egg per 100 grams.
| Egg | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.003 G | 0.093 G |
| linoleic acid | 1.555 G | 5.835 G |
| Total | 1.558 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: Egg (Egg, whole, raw, fresh) and Chia Seeds (Seeds, chia seeds, dried) .
Egg g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
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 egg contain more calories in 100 grams?Both chia seeds and egg are high in calories. Chia seed has 240% more calories than egg - chia seed has 486 calories in 100g and egg has 143 calories.
Is chia seeds or egg better for protein?
Both chia seeds and egg are high in protein. Chia seed has 30% more protein than egg - chia seed has 16.5g of protein per 100 grams and egg has 12.6g of protein.
Does chia seeds or egg have more carbohydrates?
By weight, chia seed is high in carbohydrates and egg has 100% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and egg has 0.72g of carbohydrates.
Does chia seeds or egg contain more calcium?
Both chia seeds and egg are high in calcium. Chia seed has 10 times more calcium than egg - chia seed has 631mg of calcium in 100 grams and egg has 56mg of calcium.
Does chia seeds or egg contain more iron?
Chia seed is an abundant source of iron and it has 340% more iron than egg - chia seed has 7.7mg of iron in 100 grams and egg has 1.8mg of iron.
Does chia seeds or egg contain more potassium?
Chia seed is a rich source of potassium and it has 200% more potassium than egg - chia seed has 407mg of potassium in 100 grams and egg has 138mg of potassium.