Chia Seeds vs. Mint
Nutrition comparison of Chia Seeds and Mint
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and mint:
- Both chia seeds and mint are high in calcium, dietary fiber, iron and potassium.
- Chia seed has more thiamin and niacin, however, mint contains more pantothenic acid, Vitamin B6 and folate.
- Chia seed is an excellent source of protein.
- Mint has 12.5 times less saturated fat than chia seed.
- Mint is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and mint has 86% less calories than chia seed - chia seed has 486 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, chia seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to mint per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for mint, 18:72:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Mint | |
|---|---|---|
| Protein | 13% | 18% |
| Carbohydrates | 33% | 72% |
| Fat | 54% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and mint has 65% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both chia seeds and mint are high in dietary fiber. Chia seed has 330% more dietary fiber than mint - chia seed has 34.4g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
Protein
protein
Chia seed is an excellent source of protein and it has 341% more protein than mint - chia seed has 16.5g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Mint has 12.5 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
trans fat
Both chia seeds and mint are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and mint does not contain significant amounts.
Vitamins
Vitamin C
Mint is an excellent source of Vitamin C and it has 18 times more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Mint is an excellent source of Vitamin A and it has more Vitamin A than chia seed - mint has 212ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than mint - chia seed has 0.5mg of Vitamin E per 100 grams and mint does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin and niacin, however, mint contains more pantothenic acid, Vitamin B6 and folate. Both chia seeds and mint contain significant amounts of riboflavin.
| Chia Seeds | Mint | |
|---|---|---|
| Thiamin | 0.62 MG | 0.082 MG |
| Riboflavin | 0.17 MG | 0.266 MG |
| Niacin | 8.83 MG | 1.706 MG |
| Pantothenic acid | ~ | 0.338 MG |
| Vitamin B6 | ~ | 0.129 MG |
| Folate | 49 UG | 114 UG |
Minerals
calcium
Both chia seeds and mint are high in calcium. Chia seed has 160% more calcium than mint - chia seed has 631mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both chia seeds and mint are high in iron. Chia seed has 52% more iron than mint - chia seed has 7.7mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both chia seeds and mint are high in potassium. Mint has 40% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than mint per 100 grams.
| Chia Seeds | Mint | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.435 G |
| Total | 17.83 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than mint per 100 grams.
| Chia Seeds | Mint | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.069 G |
| Total | 5.928 G | 0.069 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Chia Seeds or Mint .
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Mint (Peppermint, fresh) .
Chia Seeds g
()
|
Daily Values (%) |
Mint g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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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% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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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% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| 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 chia seeds or mint contain more calories in 100 grams?Chia seed is high in calories and mint has 90% less calories than chia seed - chia seed has 486 calories in 100g and mint has 70 calories.
Does chia seeds or mint have more carbohydrates?
By weight, chia seed is high in carbohydrates and mint has 70% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and mint has 14.9g of carbohydrates.
Does chia seeds or mint contain more calcium?
Both chia seeds and mint are high in calcium. Chia seed has 160% more calcium than mint - chia seed has 631mg of calcium in 100 grams and mint has 243mg of calcium.
Does chia seeds or mint contain more iron?
Both chia seeds and mint are high in iron. Chia seed has 50% more iron than mint - chia seed has 7.7mg of iron in 100 grams and mint has 5.1mg of iron.
Does chia seeds or mint contain more potassium?
Both chia seeds and mint are high in potassium. Mint has 40% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and mint has 569mg of potassium.