Chia Seeds vs. Garlic
Nutrition comparison of Chia Seeds and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and garlic:
- Both garlic and chia seeds are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Chia seed has more thiamin, niacin and folate, however, garlic contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of iron and protein.
- Garlic has 36.4 times less saturated fat than chia seed.
- Garlic is an excellent source of Vitamin C.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and chia seeds are high in calories. Chia seed has 226% more calories than garlic - garlic has 149 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 garlic for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Garlic | |
|---|---|---|
| Protein | 13% | 16% |
| Carbohydrates | 33% | 82% |
| Fat | 54% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and chia seeds are high in carbohydrates. Chia seed has 27% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both garlic and chia seeds are high in dietary fiber. Chia seed has 15 times more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Garlic and chia seeds contain similar amounts of sugar - garlic has 1g 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 160% more protein than garlic - garlic has 6.4g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Garlic has 36.4 times less saturated fat than chia seed - garlic has 0.09g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and garlic are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 18 times more Vitamin C than chia seed - garlic has 31.2mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than garlic - chia seed has 16.2ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and chia seeds contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Garlic and chia seeds contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, niacin and folate, however, garlic contains more pantothenic acid and Vitamin B6. Both chia seeds and garlic contain significant amounts of riboflavin.
| Chia Seeds | Garlic | |
|---|---|---|
| Thiamin | 0.62 MG | 0.2 MG |
| Riboflavin | 0.17 MG | 0.11 MG |
| Niacin | 8.83 MG | 0.7 MG |
| Pantothenic acid | ~ | 0.596 MG |
| Vitamin B6 | ~ | 1.235 MG |
| Folate | 49 UG | 3 UG |
Minerals
calcium
Both garlic and chia seeds are high in calcium. Chia seed has 249% more calcium than garlic - garlic has 181mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 354% more iron than garlic - garlic has 1.7mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both garlic and chia seeds are high in potassium. Garlic is very similar to garlic for potassium - garlic has 401mg 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 garlic per 100 grams.
| Chia Seeds | Garlic | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.02 G |
| Total | 17.83 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than garlic per 100 grams.
| Chia Seeds | Garlic | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.229 G |
| Total | 5.928 G | 0.229 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 Garlic (Garlic, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Garlic 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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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 % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 garlic or chia seeds contain more calories in 100 grams?Both garlic and chia seeds are high in calories. Chia seed has 230% more calories than garlic - garlic has 149 calories in 100g and chia seed has 486 calories.
Does garlic or chia seeds have more carbohydrates?
By weight, both garlic and chia seeds are high in carbohydrates. chia seed has 30% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does garlic or chia seeds contain more calcium?
Both garlic and chia seeds are high in calcium. Chia seed has 250% more calcium than garlic - garlic has 181mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does garlic or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 350% more iron than garlic - garlic has 1.7mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does garlic or chia seeds contain more potassium?
Both garlic and chia seeds are high in potassium. Garlic is very similar to garlic for potassium - garlic has 401mg of potassium in 100 grams and chia seed has 407mg of potassium.