Chia Seeds vs. White Chocolate
Nutrition comparison of Chia Seeds and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and white chocolate:
- Both white chocolate and chia seeds are high in calcium, calories, carbohydrates and potassium.
- Chia seed has more thiamin, niacin and folate, however, white chocolate contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and chia seeds are high in calories. White chocolate has 11% more calories than chia seed - white chocolate has 539 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is heavier in protein, lighter in carbs and similar to white chocolate for fat. Chia seeds has a macronutrient ratio of 13:33:54 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | White Chocolate | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 33% | 43% |
| Fat | 54% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
Both white chocolate and chia seeds are high in carbohydrates. White chocolate has 41% more carbohydrates than chia seed - white chocolate has 59.2g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 171 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
White chocolate is high in sugar and chia seed has less sugar than white chocolate - white chocolate has 59g 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 182% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and chia seed has 83% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and white chocolate are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and white chocolate does not contain significant amounts.
cholesterol
Chia seed has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and chia seeds contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
White chocolate has more Vitamin A than chia seed - white chocolate has 9ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
White chocolate and chia seeds contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
White chocolate has more Vitamin K than chia seed - white chocolate has 9.1ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, niacin and folate, however, white chocolate contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both chia seeds and white chocolate contain significant amounts of riboflavin.
| Chia Seeds | White Chocolate | |
|---|---|---|
| Thiamin | 0.62 MG | 0.063 MG |
| Riboflavin | 0.17 MG | 0.282 MG |
| Niacin | 8.83 MG | 0.745 MG |
| Pantothenic acid | ~ | 0.608 MG |
| Vitamin B6 | ~ | 0.056 MG |
| Folate | 49 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and chia seeds are high in calcium. Chia seed has 217% more calcium than white chocolate - white chocolate has 199mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 31 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both white chocolate and chia seeds are high in potassium. Chia seed has 42% more potassium than white chocolate - white chocolate has 286mg 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 white chocolate per 100 grams.
| Chia Seeds | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.103 G |
| Total | 17.83 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than white chocolate per 100 grams.
| Chia Seeds | White Chocolate | |
|---|---|---|
| other omega 6 | 0.093 G | 0.004 G |
| linoleic acid | 5.835 G | 0.91 G |
| Total | 5.928 G | 0.914 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 White Chocolate (Candies, white chocolate) .
Chia Seeds g
()
|
Daily Values (%) |
White Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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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 white chocolate or chia seeds contain more calories in 100 grams?Both white chocolate and chia seeds are high in calories. White chocolate has 10% more calories than chia seed - white chocolate has 539 calories in 100g and chia seed has 486 calories.
Does white chocolate or chia seeds have more carbohydrates?
By weight, both white chocolate and chia seeds are high in carbohydrates. white chocolate has 40% more carbohydrates than chia seed - white chocolate has 59.2g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does white chocolate or chia seeds contain more calcium?
Both white chocolate and chia seeds are high in calcium. Chia seed has 220% more calcium than white chocolate - white chocolate has 199mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does white chocolate or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 31 times more iron than white chocolate - white chocolate has 0.24mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does white chocolate or chia seeds contain more potassium?
Both white chocolate and chia seeds are high in potassium. Chia seed has 40% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and chia seed has 407mg of potassium.