Chia Seeds vs. Pork
Nutrition comparison of Chia Seeds and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and pork:
- Both pork and chia seeds are high in calories, potassium and protein.
- Chia seed has more niacin and folate, however, pork contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and chia seeds are high in calories. Chia seed has 64% more calories than pork - pork has 297 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is much lighter in protein, much heavier in carbs and lighter in fat compared to pork per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Pork | |
|---|---|---|
| Protein | 13% | 36% |
| Carbohydrates | 33% | ~ |
| Fat | 54% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and pork has less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than pork - chia seed has 34.4g of dietary fiber per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and chia seeds are high in protein. Pork has 55% more protein than chia seed - pork has 25.7g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Pork is high in saturated fat and chia seed has 57% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and pork are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and pork does not contain significant amounts.
cholesterol
Chia seed has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Pork and chia seeds contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Pork and chia seeds contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than chia seed - pork has 21iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Pork and chia seeds contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
The B Vitamins
Chia seed has more niacin and folate, however, pork contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both chia seeds and pork contain significant amounts of thiamin and riboflavin.
| Chia Seeds | Pork | |
|---|---|---|
| Thiamin | 0.62 MG | 0.706 MG |
| Riboflavin | 0.17 MG | 0.22 MG |
| Niacin | 8.83 MG | 4.206 MG |
| Pantothenic acid | ~ | 0.52 MG |
| Vitamin B6 | ~ | 0.391 MG |
| Folate | 49 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 27 times more calcium than pork - pork has 22mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 498% more iron than pork - pork has 1.3mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both pork and chia seeds are high in potassium. Chia seed has 12% more potassium than pork - pork has 362mg 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 pork per 100 grams.
| Chia Seeds | Pork | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.07 G |
| Total | 17.83 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than pork per 100 grams.
| Chia Seeds | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 5.835 G | 1.64 G |
| Total | 5.835 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
Chia Seeds g
()
|
Daily Values (%) |
Cooked Pork 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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
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 pork or chia seeds contain more calories in 100 grams?Both pork and chia seeds are high in calories. Chia seed has 60% more calories than pork - pork has 297 calories in 100g and chia seed has 486 calories.
Is pork or chia seeds better for protein?
Both pork and chia seeds are high in protein. Pork has 60% more protein than chia seed - pork has 25.7g of protein per 100 grams and chia seed has 16.5g of protein.
Does chia seeds or pork have more carbohydrates?
By weight, chia seed is high in carbohydrates and pork has fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and pork has no carbs..
Does pork or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 27 times more calcium than pork - pork has 22mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does pork or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 500% more iron than pork - pork has 1.3mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does pork or chia seeds contain more potassium?
Both pork and chia seeds are high in potassium. Chia seed has 10% more potassium than pork - pork has 362mg of potassium in 100 grams and chia seed has 407mg of potassium.