Side-by-Side Comparison

Avocado vs Chia Seeds

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Avocado

160Calories

2.0Protein

6.7Fiber

10.0Vit C

View Details

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-67%

Avocado

Avocado has fewer calories (energy) (160 kcal vs 486 kcal, 326 kcal less).

Higher Protein

+727%

Chia Seeds

Chia Seeds provides 16.5 g vs 2.0 g in Avocado (+14.5 g, +727%).

Higher Dietary Fiber

+413%

Chia Seeds

Chia Seeds provides 34.4 g vs 6.7 g in Avocado (+27.7 g, +413%).

Higher Vitamin C

+525%

Avocado

Avocado provides 10.0 mg vs 1.6 mg in Chia Seeds (+8.4 mg, +525%).

Comparing per 100 g standard edible portion.

Nutrient

Avocado100 g edible portion

Chia Seeds100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Avocado

160 kcal8% DV

Chia Seeds

486 kcal24% DV

Chia Seeds provides 486 kcal vs 160 kcal in Avocado (+326 kcal, +204%).

ProteinChia Seeds higher

Avocado

2.0 g4% DV

Chia Seeds

16.5 g33% DV

Chia Seeds provides 16.5 g vs 2.0 g in Avocado (+14.5 g, +727%).

CarbohydratesChia Seeds higher

Avocado

8.5 g3% DV

Chia Seeds

42.1 g15% DV

Chia Seeds provides 42.1 g vs 8.5 g in Avocado (+33.6 g, +394%).

Dietary FiberChia Seeds higher

Avocado

6.7 g24% DV

Chia Seeds

34.4 g123% DV

Chia Seeds provides 34.4 g vs 6.7 g in Avocado (+27.7 g, +413%).

Total FatChia Seeds higher

Avocado

14.7 g19% DV

Chia Seeds

30.7 g39% DV

Chia Seeds provides 30.7 g vs 14.7 g in Avocado (+16.1 g, +110%).

Total SugarsAvocado higher

Avocado

0.66 g1% DV

Chia Seeds

0 g

Avocado has higher total sugars (0.66 g vs 0 g).

Vitamins12 nutrients

Vitamin CAvocado higher

Avocado

10.0 mg11% DV

Chia Seeds

1.6 mg2% DV

Avocado provides 10.0 mg vs 1.6 mg in Chia Seeds (+8.4 mg, +525%).

Vitamin A (RAE)Avocado higher

Avocado

7.0 µg1% DV

Chia Seeds

3.0 µg

Avocado provides 7.0 µg vs 3.0 µg in Chia Seeds (+4.0 µg, +133%).

Vitamin DSimilar

Avocado

0 µg

Chia Seeds

0 µg

Both Avocado and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EAvocado higher

Avocado

2.1 mg14% DV

Chia Seeds

0.50 mg3% DV

Avocado provides 2.1 mg vs 0.50 mg in Chia Seeds (+1.6 mg, +314%).

Vitamin KAvocado higher

Avocado

21 µg18% DV

Chia Seeds

0 µg

Avocado has higher vitamin k (21 µg vs 0 µg).

Folate (DFE)Avocado higher

Avocado

81 µg20% DV

Chia Seeds

49 µg12% DV

Avocado provides 81 µg vs 49 µg in Chia Seeds (+32 µg, +65%).

Thiamin (Vitamin B1)Chia Seeds higher

Avocado

0.07 mg6% DV

Chia Seeds

0.62 mg52% DV

Chia Seeds provides 0.62 mg vs 0.07 mg in Avocado (+0.55 mg, +825%).

Riboflavin (Vitamin B2)Similar

Avocado

0.13 mg10% DV

Chia Seeds

0.17 mg13% DV

Both Avocado and Chia Seeds provide similar amounts of riboflavin (vitamin b2) (0.13 mg).

Niacin (Vitamin B3)Chia Seeds higher

Avocado

1.7 mg11% DV

Chia Seeds

8.8 mg55% DV

Chia Seeds provides 8.8 mg vs 1.7 mg in Avocado (+7.1 mg, +408%).

Pantothenic Acid (B5)Avocado higher

Avocado

1.4 mg28% DV

Chia Seeds

0.94 mg19% DV

Avocado provides 1.4 mg vs 0.94 mg in Chia Seeds (+0.45 mg, +48%).

Vitamin B6Avocado higher

Avocado

0.26 mg15% DV

Chia Seeds

0.08 mg5% DV

Avocado provides 0.26 mg vs 0.08 mg in Chia Seeds (+0.18 mg, +221%).

Vitamin B12Similar

Avocado

0 µg

Chia Seeds

0 µg

Both Avocado and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Avocado

7.0 mg

Chia Seeds

16.0 mg1% DV

Chia Seeds provides 16.0 mg vs 7.0 mg in Avocado (+9.0 mg, +129%).

PotassiumAvocado higher

Avocado

485 mg10% DV

Chia Seeds

407 mg9% DV

Avocado provides 485 mg vs 407 mg in Chia Seeds (+78.0 mg, +19%).

CalciumChia Seeds higher

Avocado

12.0 mg1% DV

Chia Seeds

631 mg49% DV

Chia Seeds provides 631 mg vs 12.0 mg in Avocado (+619 mg, +5158%).

IronChia Seeds higher

Avocado

0.55 mg3% DV

Chia Seeds

7.7 mg43% DV

Chia Seeds provides 7.7 mg vs 0.55 mg in Avocado (+7.2 mg, +1304%).

MagnesiumChia Seeds higher

Avocado

29.0 mg7% DV

Chia Seeds

335 mg80% DV

Chia Seeds provides 335 mg vs 29.0 mg in Avocado (+306 mg, +1055%).

PhosphorusChia Seeds higher

Avocado

52.0 mg4% DV

Chia Seeds

860 mg69% DV

Chia Seeds provides 860 mg vs 52.0 mg in Avocado (+808 mg, +1554%).

ZincChia Seeds higher

Avocado

0.64 mg6% DV

Chia Seeds

4.6 mg42% DV

Chia Seeds provides 4.6 mg vs 0.64 mg in Avocado (+3.9 mg, +616%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Avocado

2.1 g11% DV

Chia Seeds

3.3 g17% DV

Chia Seeds provides 3.3 g vs 2.1 g in Avocado (+1.2 g, +56%).

Nutrient

Avocado68 g (1/2 medium avocado (68 g))

Chia Seeds12 g (1 tablespoon (12 g))

Macronutrients6 nutrients

Calories (Energy)Avocado higher

Avocado

109 kcal5% DV

Chia Seeds

58 kcal3% DV

Avocado provides 109 kcal vs 58 kcal in Chia Seeds (+50 kcal, +87%).

ProteinChia Seeds higher

Avocado

1.4 g3% DV

Chia Seeds

2.0 g4% DV

Chia Seeds provides 2.0 g vs 1.4 g in Avocado (+0.62 g, +46%).

CarbohydratesAvocado higher

Avocado

5.8 g2% DV

Chia Seeds

5.1 g2% DV

Avocado provides 5.8 g vs 5.1 g in Chia Seeds (+0.75 g, +15%).

Dietary FiberAvocado higher

Avocado

4.6 g16% DV

Chia Seeds

4.1 g15% DV

Avocado provides 4.6 g vs 4.1 g in Chia Seeds (+0.43 g, +10%).

Total FatAvocado higher

Avocado

10.0 g13% DV

Chia Seeds

3.7 g5% DV

Avocado provides 10.0 g vs 3.7 g in Chia Seeds (+6.3 g, +170%).

Total SugarsAvocado higher

Avocado

0.45 g1% DV

Chia Seeds

0 g

Avocado has higher total sugars (0.45 g vs 0 g).

Vitamins12 nutrients

Vitamin CAvocado higher

Avocado

6.8 mg8% DV

Chia Seeds

0.19 mg

Avocado provides 6.8 mg vs 0.19 mg in Chia Seeds (+6.6 mg, +3442%).

Vitamin A (RAE)Avocado higher

Avocado

4.8 µg1% DV

Chia Seeds

0.4 µg

Avocado provides 4.8 µg vs 0.4 µg in Chia Seeds (+4.4 µg, +1222%).

Vitamin DSimilar

Avocado

0 µg

Chia Seeds

0 µg

Both Avocado and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EAvocado higher

Avocado

1.4 mg9% DV

Chia Seeds

0.06 mg

Avocado provides 1.4 mg vs 0.06 mg in Chia Seeds (+1.3 mg, +2246%).

Vitamin KAvocado higher

Avocado

14 µg12% DV

Chia Seeds

0 µg

Avocado has higher vitamin k (14 µg vs 0 µg).

Folate (DFE)Avocado higher

Avocado

55 µg14% DV

Chia Seeds

5.9 µg1% DV

Avocado provides 55 µg vs 5.9 µg in Chia Seeds (+49 µg, +837%).

Thiamin (Vitamin B1)Similar

Avocado

0.05 mg4% DV

Chia Seeds

0.07 mg6% DV

Both Avocado and Chia Seeds provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Avocado higher

Avocado

0.09 mg7% DV

Chia Seeds

0.02 mg2% DV

Avocado provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.02 mg).

Niacin (Vitamin B3)Avocado higher

Avocado

1.2 mg7% DV

Chia Seeds

1.1 mg7% DV

Avocado provides 1.2 mg vs 1.1 mg in Chia Seeds (+0.12 mg, +12%).

Pantothenic Acid (B5)Avocado higher

Avocado

0.94 mg19% DV

Chia Seeds

0.11 mg2% DV

Avocado provides 0.94 mg vs 0.11 mg in Chia Seeds (+0.83 mg, +737%).

Vitamin B6Avocado higher

Avocado

0.17 mg10% DV

Chia Seeds

0.01 mg1% DV

Avocado provides slightly more vitamin b6 (0.17 mg vs 0.01 mg).

Vitamin B12Similar

Avocado

0 µg

Chia Seeds

0 µg

Both Avocado and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumAvocado higher

Avocado

4.8 mg

Chia Seeds

1.9 mg

Avocado provides 4.8 mg vs 1.9 mg in Chia Seeds (+2.8 mg, +148%).

PotassiumAvocado higher

Avocado

330 mg7% DV

Chia Seeds

48.8 mg1% DV

Avocado provides 330 mg vs 48.8 mg in Chia Seeds (+281 mg, +575%).

CalciumChia Seeds higher

Avocado

8.2 mg1% DV

Chia Seeds

75.7 mg6% DV

Chia Seeds provides 75.7 mg vs 8.2 mg in Avocado (+67.6 mg, +828%).

IronChia Seeds higher

Avocado

0.37 mg2% DV

Chia Seeds

0.93 mg5% DV

Chia Seeds provides 0.93 mg vs 0.37 mg in Avocado (+0.55 mg, +148%).

MagnesiumChia Seeds higher

Avocado

19.7 mg5% DV

Chia Seeds

40.2 mg10% DV

Chia Seeds provides 40.2 mg vs 19.7 mg in Avocado (+20.5 mg, +104%).

PhosphorusChia Seeds higher

Avocado

35.4 mg3% DV

Chia Seeds

103 mg8% DV

Chia Seeds provides 103 mg vs 35.4 mg in Avocado (+67.8 mg, +192%).

ZincChia Seeds higher

Avocado

0.44 mg4% DV

Chia Seeds

0.55 mg5% DV

Chia Seeds provides 0.55 mg vs 0.44 mg in Avocado (+0.11 mg, +26%).

Lipids1 nutrients

Saturated FatAvocado higher

Avocado

1.4 g7% DV

Chia Seeds

0.40 g2% DV

Avocado provides 1.4 g vs 0.40 g in Chia Seeds (+1.0 g, +262%).

Nutrient

AvocadoAmount per 100 kcal (63 g)

Chia SeedsAmount per 100 kcal (21 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Avocado

101 kcal5% DV

Chia Seeds

102 kcal5% DV

Both Avocado and Chia Seeds provide similar amounts of calories (energy) (101 kcal).

ProteinChia Seeds higher

Avocado

1.3 g3% DV

Chia Seeds

3.5 g7% DV

Chia Seeds provides 3.5 g vs 1.3 g in Avocado (+2.2 g, +176%).

CarbohydratesChia Seeds higher

Avocado

5.4 g2% DV

Chia Seeds

8.8 g3% DV

Chia Seeds provides 8.8 g vs 5.4 g in Avocado (+3.5 g, +65%).

Dietary FiberChia Seeds higher

Avocado

4.2 g15% DV

Chia Seeds

7.2 g26% DV

Chia Seeds provides 7.2 g vs 4.2 g in Avocado (+3.0 g, +71%).

Total FatAvocado higher

Avocado

9.2 g12% DV

Chia Seeds

6.5 g8% DV

Avocado provides 9.2 g vs 6.5 g in Chia Seeds (+2.8 g, +43%).

Total SugarsAvocado higher

Avocado

0.42 g1% DV

Chia Seeds

0 g

Avocado has higher total sugars (0.42 g vs 0 g).

Vitamins12 nutrients

Vitamin CAvocado higher

Avocado

6.3 mg7% DV

Chia Seeds

0.34 mg

Avocado provides 6.3 mg vs 0.34 mg in Chia Seeds (+6.0 mg, +1775%).

Vitamin A (RAE)Avocado higher

Avocado

4.4 µg

Chia Seeds

0.6 µg

Avocado provides 4.4 µg vs 0.6 µg in Chia Seeds (+3.8 µg, +600%).

Vitamin DSimilar

Avocado

0 µg

Chia Seeds

0 µg

Both Avocado and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EAvocado higher

Avocado

1.3 mg9% DV

Chia Seeds

0.11 mg1% DV

Avocado provides 1.3 mg vs 0.11 mg in Chia Seeds (+1.2 mg, +1142%).

Vitamin KAvocado higher

Avocado

13 µg11% DV

Chia Seeds

0 µg

Avocado has higher vitamin k (13 µg vs 0 µg).

Folate (DFE)Avocado higher

Avocado

51 µg13% DV

Chia Seeds

10 µg3% DV

Avocado provides 51 µg vs 10 µg in Chia Seeds (+41 µg, +396%).

Thiamin (Vitamin B1)Chia Seeds higher

Avocado

0.04 mg4% DV

Chia Seeds

0.13 mg11% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Similar

Avocado

0.08 mg6% DV

Chia Seeds

0.04 mg3% DV

Both Avocado and Chia Seeds provide similar amounts of riboflavin (vitamin b2) (0.08 mg).

Niacin (Vitamin B3)Chia Seeds higher

Avocado

1.1 mg7% DV

Chia Seeds

1.9 mg12% DV

Chia Seeds provides 1.9 mg vs 1.1 mg in Avocado (+0.76 mg, +69%).

Pantothenic Acid (B5)Avocado higher

Avocado

0.88 mg18% DV

Chia Seeds

0.20 mg4% DV

Avocado provides 0.88 mg vs 0.20 mg in Chia Seeds (+0.68 mg, +343%).

Vitamin B6Avocado higher

Avocado

0.16 mg10% DV

Chia Seeds

0.02 mg1% DV

Avocado provides slightly more vitamin b6 (0.16 mg vs 0.02 mg).

Vitamin B12Similar

Avocado

0 µg

Chia Seeds

0 µg

Both Avocado and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumAvocado higher

Avocado

4.4 mg

Chia Seeds

3.4 mg

Avocado provides 4.4 mg vs 3.4 mg in Chia Seeds (+1.1 mg, +31%).

PotassiumAvocado higher

Avocado

306 mg7% DV

Chia Seeds

85.5 mg2% DV

Avocado provides 306 mg vs 85.5 mg in Chia Seeds (+220 mg, +257%).

CalciumChia Seeds higher

Avocado

7.6 mg1% DV

Chia Seeds

133 mg10% DV

Chia Seeds provides 133 mg vs 7.6 mg in Avocado (+125 mg, +1653%).

IronChia Seeds higher

Avocado

0.35 mg2% DV

Chia Seeds

1.6 mg9% DV

Chia Seeds provides 1.6 mg vs 0.35 mg in Avocado (+1.3 mg, +368%).

MagnesiumChia Seeds higher

Avocado

18.3 mg4% DV

Chia Seeds

70.4 mg17% DV

Chia Seeds provides 70.4 mg vs 18.3 mg in Avocado (+52.1 mg, +285%).

PhosphorusChia Seeds higher

Avocado

32.8 mg3% DV

Chia Seeds

181 mg14% DV

Chia Seeds provides 181 mg vs 32.8 mg in Avocado (+148 mg, +451%).

ZincChia Seeds higher

Avocado

0.40 mg4% DV

Chia Seeds

0.96 mg9% DV

Chia Seeds provides 0.96 mg vs 0.40 mg in Avocado (+0.56 mg, +139%).

Lipids1 nutrients

Saturated FatAvocado higher

Avocado

1.3 g7% DV

Chia Seeds

0.70 g3% DV

Avocado provides 1.3 g vs 0.70 g in Chia Seeds (+0.64 g, +92%).

Nutrient

AvocadoNormalized to 300 kcal (188 g)

Chia SeedsNormalized to 300 kcal (62 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Avocado

301 kcal15% DV

Chia Seeds

301 kcal15% DV

Both Avocado and Chia Seeds provide similar amounts of calories (energy) (301 kcal).

ProteinChia Seeds higher

Avocado

3.8 g8% DV

Chia Seeds

10.3 g21% DV

Chia Seeds provides 10.3 g vs 3.8 g in Avocado (+6.5 g, +173%).

CarbohydratesChia Seeds higher

Avocado

16.0 g6% DV

Chia Seeds

26.1 g9% DV

Chia Seeds provides 26.1 g vs 16.0 g in Avocado (+10.1 g, +63%).

Dietary FiberChia Seeds higher

Avocado

12.6 g45% DV

Chia Seeds

21.3 g76% DV

Chia Seeds provides 21.3 g vs 12.6 g in Avocado (+8.7 g, +69%).

Total FatAvocado higher

Avocado

27.6 g35% DV

Chia Seeds

19.1 g24% DV

Avocado provides 27.6 g vs 19.1 g in Chia Seeds (+8.5 g, +45%).

Total SugarsAvocado higher

Avocado

1.2 g2% DV

Chia Seeds

0 g

Avocado has higher total sugars (1.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CAvocado higher

Avocado

18.8 mg21% DV

Chia Seeds

0.99 mg1% DV

Avocado provides 18.8 mg vs 0.99 mg in Chia Seeds (+17.8 mg, +1795%).

Vitamin A (RAE)Avocado higher

Avocado

13 µg1% DV

Chia Seeds

1.9 µg

Avocado provides 13 µg vs 1.9 µg in Chia Seeds (+11 µg, +608%).

Vitamin DSimilar

Avocado

0 µg

Chia Seeds

0 µg

Both Avocado and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EAvocado higher

Avocado

3.9 mg26% DV

Chia Seeds

0.31 mg2% DV

Avocado provides 3.9 mg vs 0.31 mg in Chia Seeds (+3.6 mg, +1155%).

Vitamin KAvocado higher

Avocado

39 µg33% DV

Chia Seeds

0 µg

Avocado has higher vitamin k (39 µg vs 0 µg).

Folate (DFE)Avocado higher

Avocado

152 µg38% DV

Chia Seeds

30 µg8% DV

Avocado provides 152 µg vs 30 µg in Chia Seeds (+122 µg, +401%).

Thiamin (Vitamin B1)Chia Seeds higher

Avocado

0.13 mg10% DV

Chia Seeds

0.38 mg32% DV

Chia Seeds provides 0.38 mg vs 0.13 mg in Avocado (+0.26 mg, +205%).

Riboflavin (Vitamin B2)Avocado higher

Avocado

0.24 mg19% DV

Chia Seeds

0.11 mg8% DV

Avocado provides 0.24 mg vs 0.11 mg in Chia Seeds (+0.14 mg, +132%).

Niacin (Vitamin B3)Chia Seeds higher

Avocado

3.3 mg20% DV

Chia Seeds

5.5 mg34% DV

Chia Seeds provides 5.5 mg vs 3.3 mg in Avocado (+2.2 mg, +68%).

Pantothenic Acid (B5)Avocado higher

Avocado

2.6 mg52% DV

Chia Seeds

0.58 mg12% DV

Avocado provides 2.6 mg vs 0.58 mg in Chia Seeds (+2.0 mg, +348%).

Vitamin B6Avocado higher

Avocado

0.48 mg28% DV

Chia Seeds

0.05 mg3% DV

Avocado provides 0.48 mg vs 0.05 mg in Chia Seeds (+0.43 mg, +874%).

Vitamin B12Similar

Avocado

0 µg

Chia Seeds

0 µg

Both Avocado and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumAvocado higher

Avocado

13.2 mg1% DV

Chia Seeds

9.9 mg

Avocado provides 13.2 mg vs 9.9 mg in Chia Seeds (+3.2 mg, +33%).

PotassiumAvocado higher

Avocado

912 mg19% DV

Chia Seeds

252 mg5% DV

Avocado provides 912 mg vs 252 mg in Chia Seeds (+659 mg, +261%).

CalciumChia Seeds higher

Avocado

22.6 mg2% DV

Chia Seeds

391 mg30% DV

Chia Seeds provides 391 mg vs 22.6 mg in Avocado (+369 mg, +1634%).

IronChia Seeds higher

Avocado

1.0 mg6% DV

Chia Seeds

4.8 mg27% DV

Chia Seeds provides 4.8 mg vs 1.0 mg in Avocado (+3.8 mg, +363%).

MagnesiumChia Seeds higher

Avocado

54.5 mg13% DV

Chia Seeds

208 mg49% DV

Chia Seeds provides 208 mg vs 54.5 mg in Avocado (+153 mg, +281%).

PhosphorusChia Seeds higher

Avocado

97.8 mg8% DV

Chia Seeds

533 mg43% DV

Chia Seeds provides 533 mg vs 97.8 mg in Avocado (+435 mg, +445%).

ZincChia Seeds higher

Avocado

1.2 mg11% DV

Chia Seeds

2.8 mg26% DV

Chia Seeds provides 2.8 mg vs 1.2 mg in Avocado (+1.6 mg, +136%).

Lipids1 nutrients

Saturated FatAvocado higher

Avocado

4.0 g20% DV

Chia Seeds

2.1 g10% DV

Avocado provides 4.0 g vs 2.1 g in Chia Seeds (+1.9 g, +94%).

Avocado vs Chia Seeds

Avocado

Chia Seeds

Nutritional Takeaways

Comparison Summary