Wild Rice vs. Chia Seeds
Nutrition comparison of Cooked Wild Rice and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and chia seeds:
- Both wild rice and chia seeds are high in calories.
- Chia seed has more thiamin and niacin, however, wild rice contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Wild rice has 66.9 times less saturated fat than chia seed.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and chia seeds are high in calories. Chia seed has 381% more calories than wild rice - wild rice has 101 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, wild rice is much heavier in carbs, much lighter in fat and similar to chia seeds for protein. Wild rice has a macronutrient ratio of 15:82:3 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Chia Seeds | |
|---|---|---|
| Protein | 15% | 13% |
| Carbohydrates | 82% | 33% |
| Fat | 3% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and wild rice has 49% less carbohydrates than chia seed - wild rice has 21.3g 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 18 times more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Wild rice and chia seeds contain similar amounts of sugar - wild rice has 0.73g 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 315% more protein than wild rice - wild rice has 4g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Wild rice has 66.9 times less saturated fat than chia seed - wild rice has 0.05g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and wild rice are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than wild rice - chia seed has 1.6mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than wild rice - chia seed has 16.2ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and chia seeds contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Wild rice and chia seeds contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin and niacin, however, wild rice contains more pantothenic acid and Vitamin B6. Both wild rice and chia seeds contain significant amounts of riboflavin and folate.
| Wild Rice | Chia Seeds | |
|---|---|---|
| Thiamin | 0.052 MG | 0.62 MG |
| Riboflavin | 0.087 MG | 0.17 MG |
| Niacin | 1.287 MG | 8.83 MG |
| Pantothenic acid | 0.154 MG | ~ |
| Vitamin B6 | 0.135 MG | ~ |
| Folate | 26 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 209 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 11 times more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 303% more potassium than wild rice - wild rice has 101mg 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 wild rice per 100 grams.
| Wild Rice | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 17.83 G |
| Total | 0.095 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.119 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.119 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: Wild Rice (Wild rice, cooked) and Chia Seeds (Seeds, chia seeds, dried) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Chia Seeds 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 % |
|
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 wild rice or chia seeds contain more calories in 100 grams?Both wild rice and chia seeds are high in calories. Chia seed has 380% more calories than wild rice - wild rice has 101 calories in 100g and chia seed has 486 calories.
Does wild rice or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and wild rice has 50% fewer carbohydrates than chia seed - wild rice has 21.3g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does wild rice or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 209 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does wild rice or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 11 times more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does wild rice or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 300% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and chia seed has 407mg of potassium.