Chia Seeds vs. Iceberg Lettuce
Nutrition comparison of Chia Seeds and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and iceberg lettuce:
- Chia seed has more thiamin, riboflavin and niacin, however, iceberg lettuce contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Iceberg lettuce has 184 times less saturated fat than chia seed.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and iceberg lettuce has 97% less calories than chia seed - iceberg lettuce has 14 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to iceberg lettuce per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Iceberg Lettuce | |
|---|---|---|
| Protein | 13% | 21% |
| Carbohydrates | 33% | 72% |
| Fat | 54% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and iceberg lettuce has 93% less carbohydrates than chia seed - iceberg lettuce has 3g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 27 times more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than iceberg lettuce - iceberg lettuce has 2g 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 17 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Iceberg lettuce has 184 times less saturated fat than chia seed - iceberg lettuce has 0.02g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and iceberg lettuce are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamins
Vitamin C
Iceberg lettuce and chia seeds contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Iceberg lettuce has more Vitamin A than chia seed - iceberg lettuce has 25ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Iceberg lettuce and chia seeds contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Iceberg lettuce has more Vitamin K than chia seed - iceberg lettuce has 24.1ug 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, iceberg lettuce contains more pantothenic acid and Vitamin B6. Both chia seeds and iceberg lettuce contain significant amounts of folate.
| Chia Seeds | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.62 MG | 0.041 MG |
| Riboflavin | 0.17 MG | 0.025 MG |
| Niacin | 8.83 MG | 0.123 MG |
| Pantothenic acid | ~ | 0.091 MG |
| Vitamin B6 | ~ | 0.042 MG |
| Folate | 49 UG | 29 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 34 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 17 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 189% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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 iceberg lettuce per 100 grams.
| Chia Seeds | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.052 G |
| Total | 17.83 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than iceberg lettuce per 100 grams.
| Chia Seeds | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.021 G |
| Total | 5.928 G | 0.021 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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Chia Seeds g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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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 % |
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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% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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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 % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| 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% |
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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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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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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 iceberg lettuce or chia seeds contain more calories in 100 grams?Chia seed is high in calories and iceberg lettuce has 100% less calories than chia seed - iceberg lettuce has 14 calories in 100g and chia seed has 486 calories.
Does iceberg lettuce or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and iceberg lettuce has 90% fewer carbohydrates than chia seed - iceberg lettuce has 3g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does iceberg lettuce or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 34 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does iceberg lettuce or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 17 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does iceberg lettuce or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 190% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and chia seed has 407mg of potassium.