Kiwi vs. Chia Seeds
Nutrition comparison of Kiwi and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and chia seeds:
- Both kiwi and chia seeds are high in dietary fiber and potassium.
- Chia seed has more thiamin, riboflavin and niacin, however, kiwi contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron and protein.
- Kiwi has 113.8 times less saturated fat than chia seed.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and kiwi has 87% less calories than chia seed - kiwi has 61 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Chia Seeds | |
|---|---|---|
| Protein | 7% | 13% |
| Carbohydrates | 87% | 33% |
| Fat | 7% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and kiwi has 65% less carbohydrates than chia seed - kiwi has 14.7g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both kiwi and chia seeds are high in dietary fiber. Chia seed has 10 times more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than kiwi - kiwi has 9g 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 13 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Kiwi has 113.8 times less saturated fat than chia seed - kiwi has 0.03g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and kiwi are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 56 times more Vitamin C than chia seed - kiwi has 92.7mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Kiwi and chia seeds contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Kiwi and chia seeds contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than chia seed - kiwi has 40.3ug 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, kiwi contains more pantothenic acid and Vitamin B6. Both kiwi and chia seeds contain significant amounts of folate.
| Kiwi | Chia Seeds | |
|---|---|---|
| Thiamin | 0.027 MG | 0.62 MG |
| Riboflavin | 0.025 MG | 0.17 MG |
| Niacin | 0.341 MG | 8.83 MG |
| Pantothenic acid | 0.183 MG | ~ |
| Vitamin B6 | 0.063 MG | ~ |
| Folate | 25 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 17 times more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 23 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both kiwi and chia seeds are high in potassium. Chia seed has 30% more potassium than kiwi - kiwi has 312mg 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 kiwi per 100 grams.
| Kiwi | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 17.83 G |
| Total | 0.042 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than kiwi per 100 grams.
| Kiwi | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.246 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Kiwi 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 % |
|
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 kiwi or chia seeds contain more calories in 100 grams?Chia seed is high in calories and kiwi has 90% less calories than chia seed - kiwi has 61 calories in 100g and chia seed has 486 calories.
Does kiwi or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and kiwi has 70% fewer carbohydrates than chia seed - kiwi has 14.7g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does kiwi or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 17 times more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does kiwi or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 23 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does kiwi or chia seeds contain more potassium?
Both kiwi and chia seeds are high in potassium. Chia seed has 30% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and chia seed has 407mg of potassium.