Chia Seeds vs. Zucchini
Nutrition comparison of Chia Seeds and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and zucchini:
- Both zucchini and chia seeds are high in potassium.
- Chia seed has more thiamin and niacin, however, zucchini contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron and protein.
- Zucchini has 38.6 times less saturated fat than chia seed.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and zucchini has 97% less calories than chia seed - zucchini 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 zucchini per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Zucchini | |
|---|---|---|
| Protein | 13% | 24% |
| Carbohydrates | 33% | 62% |
| Fat | 54% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and zucchini has 93% less carbohydrates than chia seed - zucchini has 3.1g 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 33 times more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than zucchini - zucchini has 2.5g 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 zucchini - zucchini has 1.2g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Zucchini has 38.6 times less saturated fat than chia seed - zucchini has 0.08g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and zucchini are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and zucchini does not contain significant amounts.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 10 times more Vitamin C than chia seed - zucchini has 17.9mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than chia seed - zucchini has 10ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Zucchini and chia seeds contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Zucchini and chia seeds contain similar amounts of Vitamin K - zucchini has 4.3ug 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, zucchini contains more pantothenic acid and Vitamin B6. Both chia seeds and zucchini contain significant amounts of riboflavin and folate.
| Chia Seeds | Zucchini | |
|---|---|---|
| Thiamin | 0.62 MG | 0.045 MG |
| Riboflavin | 0.17 MG | 0.094 MG |
| Niacin | 8.83 MG | 0.451 MG |
| Pantothenic acid | ~ | 0.204 MG |
| Vitamin B6 | ~ | 0.163 MG |
| Folate | 49 UG | 24 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 38 times more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 19 times more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both zucchini and chia seeds are high in potassium. Chia seed has 56% more potassium than zucchini - zucchini has 261mg 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 zucchini per 100 grams.
| Chia Seeds | Zucchini | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.061 G |
| Total | 17.83 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than zucchini per 100 grams.
| Chia Seeds | Zucchini | |
|---|---|---|
| other omega 6 | 0.093 G | 0.001 G |
| linoleic acid | 5.835 G | 0.03 G |
| Total | 5.928 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Zucchini 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% |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does zucchini or chia seeds contain more calories in 100 grams?Chia seed is high in calories and zucchini has 100% less calories than chia seed - zucchini has 17 calories in 100g and chia seed has 486 calories.
Does zucchini or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and zucchini has 90% fewer carbohydrates than chia seed - zucchini has 3.1g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does zucchini or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 38 times more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does zucchini or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 19 times more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does zucchini or chia seeds contain more potassium?
Both zucchini and chia seeds are high in potassium. Chia seed has 60% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and chia seed has 407mg of potassium.