Chia Seeds vs. Spirulina
Nutrition comparison of Chia Seeds and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and spirulina:
- Both spirulina and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Spirulina has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Spirulina has signficantly more Vitamin C than chia seed.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and chia seeds are high in calories. Chia seed has 68% more calories than spirulina - spirulina has 290 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is much lighter in protein, heavier in carbs and much heavier in fat compared to spirulina per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Spirulina | |
|---|---|---|
| Protein | 13% | 59% |
| Carbohydrates | 33% | 25% |
| Fat | 54% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and spirulina has 43% less carbohydrates than chia seed - spirulina has 23.9g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both spirulina and chia seeds are high in dietary fiber. Chia seed has 856% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both spirulina and chia seeds are high in protein. Spirulina has 247% more protein than chia seed - spirulina has 57.5g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Spirulina and chia seeds contain similar amounts of saturated fat - spirulina has 2.7g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and spirulina are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than chia seed - spirulina has 10.1mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than chia seed - spirulina has 29ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Spirulina has 900% more Vitamin E than chia seed - spirulina has 5mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than chia seed - spirulina has 25.5ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both chia seeds and spirulina contain significant amounts of niacin and folate.
| Chia Seeds | Spirulina | |
|---|---|---|
| Thiamin | 0.62 MG | 2.38 MG |
| Riboflavin | 0.17 MG | 3.67 MG |
| Niacin | 8.83 MG | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | ~ | 0.364 MG |
| Folate | 49 UG | 94 UG |
Minerals
calcium
Both spirulina and chia seeds are high in calcium. Chia seed has 426% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both spirulina and chia seeds are high in iron. Spirulina has 269% more iron than chia seed - spirulina has 28.5mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both spirulina and chia seeds are high in potassium. Spirulina has 235% more potassium than chia seed - spirulina has 1363mg 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 spirulina per 100 grams.
| Chia Seeds | Spirulina | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.823 G |
| Total | 17.83 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than spirulina per 100 grams.
| Chia Seeds | Spirulina | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 1.254 G |
| Total | 5.928 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Chia Seeds g
()
|
Daily Values (%) |
Spirulina 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 % |
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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 spirulina or chia seeds contain more calories in 100 grams?Both spirulina and chia seeds are high in calories. Chia seed has 70% more calories than spirulina - spirulina has 290 calories in 100g and chia seed has 486 calories.
Is spirulina or chia seeds better for protein?
Both spirulina and chia seeds are high in protein. Spirulina has 250% more protein than chia seed - spirulina has 57.5g of protein per 100 grams and chia seed has 16.5g of protein.
Does spirulina or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and spirulina has 40% fewer carbohydrates than chia seed - spirulina has 23.9g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does spirulina or chia seeds contain more calcium?
Both spirulina and chia seeds are high in calcium. Chia seed has 430% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does spirulina or chia seeds contain more iron?
Both spirulina and chia seeds are high in iron. Spirulina has 270% more iron than chia seed - spirulina has 28.5mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does spirulina or chia seeds contain more potassium?
Both spirulina and chia seeds are high in potassium. Spirulina has 240% more potassium than chia seed - spirulina has 1363mg of potassium in 100 grams and chia seed has 407mg of potassium.