Oats vs. Chia Seeds

Nutrition comparison of Oats and Chia Seeds

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus chia seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and chia seeds:

  • Both oats and chia seeds are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Chia seed has more niacin, however, oat contains more pantothenic acid and Vitamin B6.
  • Oat has 63% less saturated fat than chia seed.
Detailed nutritional comparison of oats and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.

Image of Oats src
Image of Chia Seeds src

Calories and Carbs

calories

Both oats and chia seeds are high in calories. Chia seed has 25% more calories than oat - oat has 389 calories per 100 grams and chia seed has 486 calories.

For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Oats has a macronutrient ratio of 17:67:16 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Chia Seeds
Protein 17% 13%
Carbohydrates 67% 33%
Fat 16% 54%
Alcohol ~ ~

carbohydrates

Both oats and chia seeds are high in carbohydrates. Oat has 57% more carbohydrates than chia seed - oat has 66.3g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Both oats and chia seeds are high in dietary fiber. Chia seed has 225% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

Protein

protein

Both oats and chia seeds are high in protein. Oat is very similar to chia seed for protein - oat has 16.9g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Oat has 63% less saturated fat than chia seed - oat has 1.2g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

Both chia seeds and oats are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and oat does not contain significant amounts.

Vitamins

Vitamin C

Chia seed has more Vitamin C than oat - chia seed has 1.6mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin A

Chia seed has more Vitamin A than oat - chia seed has 16.2ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Chia seed has more Vitamin E than oat - chia seed has 0.5mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

Chia seed has more niacin, however, oat contains more pantothenic acid and Vitamin B6. Both oats and chia seeds contain significant amounts of thiamin, riboflavin and folate.

Oats Chia Seeds
Thiamin 0.763 MG 0.62 MG
Riboflavin 0.139 MG 0.17 MG
Niacin 0.961 MG 8.83 MG
Pantothenic acid 1.349 MG ~
Vitamin B6 0.119 MG ~
Folate 56 UG 49 UG

Minerals

calcium

Both oats and chia seeds are high in calcium. Chia seed has 10 times more calcium than oat - oat has 54mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Both oats and chia seeds are high in iron. Chia seed has 64% more iron than oat - oat has 4.7mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both oats and chia seeds are high in potassium. Oat has a little more potassium (5%) than chia seed by weight - oat has 429mg 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 oat per 100 grams.

Oats Chia Seeds
alpha linoleic acid 0.111 G 17.83 G
Total 0.111 G 17.83 G

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than oat per 100 grams.

Oats Chia Seeds
linoleic acid 2.424 G 5.835 G
other omega 6 ~ 0.093 G
Total 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Chia Seeds (Seeds, chia seeds, dried) .

Oats 156g

( cup )
Daily Values (%)

Chia Seeds 28g

( oz )
607KCAL 30%
340% calories
138KCAL 7%
103G 41%
758% carbohydrates
12G 5%
17G 66%
73% dietary fiber
9.8G 39%
11G 17%
26% total fat
8.7G 14%
1.9G 11%
102% saturated fat
0.94G 5%
3.4G 423% monounsaturated fat 0.65G
4G polyunsaturated fat 67% 6.7G
trans fat >999% 0.04G
3.1MG 0.2%
sodium 45%
4.5MG 0.3%
Vitamins and Minerals
Vitamin A >999%
4.6UG 1%
Vitamin C >999%
0.45MG 1%
84MG 8%
calcium 113%
179MG 18%
7.4MG 41%
236% iron
2.2MG 12%
276MG 89%
191% magnesium
95MG 31%
669MG 29%
482% potassium
115MG 5%
1.2MG 108%
566% thiamin (Vit B1)
0.18MG 16%
0.22MG 20%
339% riboflavin (Vit B2)
0.05MG 4%
1.5MG 11%
niacin (Vit B3) 67%
2.5MG 18%
0.19MG 14%
>999% Vitamin B6
2.1MG 42%
>999% pantothenic acid (Vit B5)
87UG 22%
521% folate (Vit B9)
14UG 4%
Vitamin E >999%
0.14MG 1%
26G 53%
453% protein
4.7G 9%
0.98MG 81%
277% copper
0.26MG 22%
7.7MG 426%
900% manganese
0.77MG 43%
816MG 117%
234% phosphorus
244MG 35%
selenium >999%
16UG 29%
6.2MG 77%
377% zinc
1.3MG 16%
13G 712% Water 1.6G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, choline, Vitamin K, cholesterol, sugar.

FAQ

Does oats or chia seeds contain more calories in 100 grams?
Both oats and chia seeds are high in calories. Chia seed has 30% more calories than oat - oat has 389 calories in 100g and chia seed has 486 calories.

Does oats or chia seeds have more carbohydrates?
By weight, both oats and chia seeds are high in carbohydrates. oat has 60% more carbohydrates than chia seed - oat has 66.3g of carbs for 100g and chia seed has 42.1g of carbohydrates.

Does oats or chia seeds contain more calcium?
Both oats and chia seeds are high in calcium. Chia seed has 10 times more calcium than oat - oat has 54mg of calcium in 100 grams and chia seed has 631mg of calcium.

Does oats or chia seeds contain more iron?
Both oats and chia seeds are high in iron. Chia seed has 60% more iron than oat - oat has 4.7mg of iron in 100 grams and chia seed has 7.7mg of iron.

Does oats or chia seeds contain more potassium?
Both oats and chia seeds are high in potassium. Oat has a little more potassium ( 10%) than chia seed by weight - oat has 429mg of potassium in 100 grams and chia seed has 407mg of potassium.