Chia Seeds vs. Romaine Lettuce

Nutrition comparison of Chia Seeds and Romaine 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 romaine lettuce (100g each) below using 2020 USDA and NIH data[1].

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

  • Both romaine lettuce and chia seeds are high in dietary fiber and potassium.
  • Chia seed has more thiamin, riboflavin and niacin, however, romaine lettuce contains more pantothenic acid, Vitamin B6 and folate.
  • Chia seed is an excellent source of calcium, iron and protein.
  • Romaine lettuce has 84.3 times less saturated fat than chia seed.
  • Romaine lettuce is a great source of Vitamin K.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of chia seeds and romaine lettuce 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: Chia Seeds (Seeds, chia seeds, dried) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.

Image of Chia Seeds src
Image of Romaine Lettuce src

Calories and Carbs

calories

Chia seed is high in calories and romaine lettuce has 97% less calories than chia seed - romaine lettuce has 17 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 romaine lettuce per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chia Seeds Romaine Lettuce
Protein 13% 23%
Carbohydrates 33% 64%
Fat 54% 13%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and romaine lettuce has 92% less carbohydrates than chia seed - romaine lettuce has 3.3g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Both romaine lettuce and chia seeds are high in dietary fiber. Chia seed has 15 times more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

sugar

Chia seed has less sugar than romaine lettuce - romaine lettuce has 1.2g 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 12 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Romaine lettuce has 84.3 times less saturated fat than chia seed - romaine lettuce has 0.04g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Romaine lettuce and chia seeds contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than chia seed - romaine lettuce has 436ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Romaine lettuce and chia seeds contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than chia seed - romaine lettuce has 102.5ug 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, romaine lettuce contains more pantothenic acid, Vitamin B6 and folate.

Chia Seeds Romaine Lettuce
Thiamin 0.62 MG 0.072 MG
Riboflavin 0.17 MG 0.067 MG
Niacin 8.83 MG 0.313 MG
Pantothenic acid ~ 0.142 MG
Vitamin B6 ~ 0.074 MG
Folate 49 UG 136 UG

Minerals

calcium

Chia seed is an excellent source of calcium and it has 18 times more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Chia seed is an excellent source of iron and it has 696% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both romaine lettuce and chia seeds are high in potassium. Chia seed has 65% more potassium than romaine lettuce - romaine lettuce has 247mg 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 romaine lettuce per 100 grams.

Chia Seeds Romaine Lettuce
alpha linoleic acid 17.83 G 0.113 G
Total 17.83 G 0.113 G

omega 6s

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

Chia Seeds Romaine Lettuce
other omega 6 0.093 G ~
linoleic acid 5.835 G 0.047 G
Total 5.928 G 0.047 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 Romaine Lettuce .

Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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FAQ

Does romaine lettuce or chia seeds contain more calories in 100 grams?
Chia seed is high in calories and romaine lettuce has 100% less calories than chia seed - romaine lettuce has 17 calories in 100g and chia seed has 486 calories.

Does romaine lettuce or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and romaine lettuce has 90% fewer carbohydrates than chia seed - romaine lettuce has 3.3g of carbs for 100g and chia seed has 42.1g of carbohydrates.

Does romaine lettuce or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 18 times more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and chia seed has 631mg of calcium.

Does romaine lettuce or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 700% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and chia seed has 7.7mg of iron.

Does romaine lettuce or chia seeds contain more potassium?
Both romaine lettuce and chia seeds are high in potassium. Chia seed has 70% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and chia seed has 407mg of potassium.