Egg Yolk vs. Chia Seeds
Nutrition comparison of Egg Yolk 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 yolk
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and chia seeds:
- Both chia seeds and egg yolk are high in calcium, calories, iron and protein.
- Chia seed has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Chia seed is an excellent source of dietary fiber and potassium.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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 yolk are high in calories. Chia seed has 51% more calories than egg yolk - chia seed has 486 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, much lighter in carbs and much heavier in fat compared to chia seeds per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Chia Seeds | |
|---|---|---|
| Protein | 20% | 13% |
| Carbohydrates | 5% | 33% |
| Fat | 75% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and egg yolk has 91% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - chia seed has 34.4g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and chia seeds contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and egg yolk are high in protein. Chia seed has a little more protein (4%) than egg yolk by weight - chia seed has 16.5g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and chia seed has 65% less saturated fat than egg yolk - chia seed has 3.3g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both chia seeds and egg yolk are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and chia seed has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than egg yolk - chia seed has 1.6mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than chia seed - egg yolk has 381ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than chia seed - egg yolk has 218iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Egg yolk has 416% more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Egg yolk and chia seeds contain similar amounts of Vitamin K - egg yolk has 0.7ug 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 yolk contains more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg Yolk | Chia Seeds | |
|---|---|---|
| Thiamin | 0.176 MG | 0.62 MG |
| Riboflavin | 0.528 MG | 0.17 MG |
| Niacin | 0.024 MG | 8.83 MG |
| Pantothenic acid | 2.99 MG | ~ |
| Vitamin B6 | 0.35 MG | ~ |
| Folate | 146 UG | 49 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both chia seeds and egg yolk are high in calcium. Chia seed has 389% more calcium than egg yolk - chia seed has 631mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both chia seeds and egg yolk are high in iron. Chia seed has 183% more iron than egg yolk - chia seed has 7.7mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 273% more potassium than egg yolk - chia seed has 407mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than chia seed per 100 grams.
| Egg Yolk | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 17.83 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, both egg yolk and chia seeds contain significant amounts of linoleic acid.
| Egg Yolk | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.032 G | 0.093 G |
| linoleic acid | 3.538 G | 5.835 G |
| Total | 3.57 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 Yolk (Egg, yolk, raw, fresh) and Chia Seeds (Seeds, chia seeds, dried) .
Egg Yolk g
()
|
Daily Values (%) |
Chia Seeds 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 % |
|
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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 yolk contain more calories in 100 grams?Both chia seeds and egg yolk are high in calories. Chia seed has 50% more calories than egg yolk - chia seed has 486 calories in 100g and egg yolk has 322 calories.
Does chia seeds or egg yolk have more carbohydrates?
By weight, chia seed is high in carbohydrates and egg yolk has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does chia seeds or egg yolk contain more calcium?
Both chia seeds and egg yolk are high in calcium. Chia seed has 390% more calcium than egg yolk - chia seed has 631mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does chia seeds or egg yolk contain more iron?
Both chia seeds and egg yolk are high in iron. Chia seed has 180% more iron than egg yolk - chia seed has 7.7mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does chia seeds or egg yolk contain more potassium?
Chia seed is a rich source of potassium and it has 270% more potassium than egg yolk - chia seed has 407mg of potassium in 100 grams and egg yolk has 109mg of potassium.