Side-by-Side Comparison

Banana vs Chia Seeds

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Banana

89Calories

1.1Protein

2.6Fiber

8.7Vit 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

-82%

Banana

Banana has fewer calories (energy) (89 kcal vs 486 kcal, 397 kcal less).

Higher Protein

+1417%

Chia Seeds

Chia Seeds provides 16.5 g vs 1.1 g in Banana (+15.5 g, +1417%).

Higher Dietary Fiber

+1223%

Chia Seeds

Chia Seeds provides 34.4 g vs 2.6 g in Banana (+31.8 g, +1223%).

Higher Vitamin C

+444%

Banana

Banana provides 8.7 mg vs 1.6 mg in Chia Seeds (+7.1 mg, +444%).

Comparing per 100 g standard edible portion.

Nutrient

Banana100 g edible portion

Chia Seeds100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Banana

89 kcal4% DV

Chia Seeds

486 kcal24% DV

Chia Seeds provides 486 kcal vs 89 kcal in Banana (+397 kcal, +446%).

ProteinChia Seeds higher

Banana

1.1 g2% DV

Chia Seeds

16.5 g33% DV

Chia Seeds provides 16.5 g vs 1.1 g in Banana (+15.5 g, +1417%).

CarbohydratesChia Seeds higher

Banana

22.8 g8% DV

Chia Seeds

42.1 g15% DV

Chia Seeds provides 42.1 g vs 22.8 g in Banana (+19.3 g, +84%).

Dietary FiberChia Seeds higher

Banana

2.6 g9% DV

Chia Seeds

34.4 g123% DV

Chia Seeds provides 34.4 g vs 2.6 g in Banana (+31.8 g, +1223%).

Total FatChia Seeds higher

Banana

0.33 g

Chia Seeds

30.7 g39% DV

Chia Seeds provides 30.7 g vs 0.33 g in Banana (+30.4 g, +9215%).

Total SugarsBanana higher

Banana

12.2 g24% DV

Chia Seeds

0 g

Banana has higher total sugars (12.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CBanana higher

Banana

8.7 mg10% DV

Chia Seeds

1.6 mg2% DV

Banana provides 8.7 mg vs 1.6 mg in Chia Seeds (+7.1 mg, +444%).

Vitamin A (RAE)Similar

Banana

3.0 µg

Chia Seeds

3.0 µg

Both Banana and Chia Seeds provide similar amounts of vitamin a (rae) (3.0 µg).

Vitamin DSimilar

Banana

0 µg

Chia Seeds

0 µg

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

Vitamin EChia Seeds higher

Banana

0.10 mg1% DV

Chia Seeds

0.50 mg3% DV

Chia Seeds provides 0.50 mg vs 0.10 mg in Banana (+0.40 mg, +400%).

Vitamin KBanana higher

Banana

0.5 µg

Chia Seeds

0 µg

Banana has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Banana

20 µg5% DV

Chia Seeds

49 µg12% DV

Chia Seeds provides 49 µg vs 20 µg in Banana (+29 µg, +145%).

Thiamin (Vitamin B1)Chia Seeds higher

Banana

0.03 mg3% DV

Chia Seeds

0.62 mg52% DV

Chia Seeds provides 0.62 mg vs 0.03 mg in Banana (+0.59 mg, +1900%).

Riboflavin (Vitamin B2)Chia Seeds higher

Banana

0.07 mg6% DV

Chia Seeds

0.17 mg13% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.07 mg).

Niacin (Vitamin B3)Chia Seeds higher

Banana

0.67 mg4% DV

Chia Seeds

8.8 mg55% DV

Chia Seeds provides 8.8 mg vs 0.67 mg in Banana (+8.2 mg, +1228%).

Pantothenic Acid (B5)Chia Seeds higher

Banana

0.33 mg7% DV

Chia Seeds

0.94 mg19% DV

Chia Seeds provides 0.94 mg vs 0.33 mg in Banana (+0.61 mg, +181%).

Vitamin B6Banana higher

Banana

0.37 mg22% DV

Chia Seeds

0.08 mg5% DV

Banana provides 0.37 mg vs 0.08 mg in Chia Seeds (+0.29 mg, +359%).

Vitamin B12Similar

Banana

0 µg

Chia Seeds

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Banana

1.0 mg

Chia Seeds

16.0 mg1% DV

Chia Seeds provides 16.0 mg vs 1.0 mg in Banana (+15.0 mg, +1500%).

PotassiumChia Seeds higher

Banana

358 mg8% DV

Chia Seeds

407 mg9% DV

Chia Seeds provides 407 mg vs 358 mg in Banana (+49.0 mg, +14%).

CalciumChia Seeds higher

Banana

5.0 mg

Chia Seeds

631 mg49% DV

Chia Seeds provides 631 mg vs 5.0 mg in Banana (+626 mg, +12520%).

IronChia Seeds higher

Banana

0.26 mg1% DV

Chia Seeds

7.7 mg43% DV

Chia Seeds provides 7.7 mg vs 0.26 mg in Banana (+7.5 mg, +2869%).

MagnesiumChia Seeds higher

Banana

27.0 mg6% DV

Chia Seeds

335 mg80% DV

Chia Seeds provides 335 mg vs 27.0 mg in Banana (+308 mg, +1141%).

PhosphorusChia Seeds higher

Banana

22.0 mg2% DV

Chia Seeds

860 mg69% DV

Chia Seeds provides 860 mg vs 22.0 mg in Banana (+838 mg, +3809%).

ZincChia Seeds higher

Banana

0.15 mg1% DV

Chia Seeds

4.6 mg42% DV

Chia Seeds provides 4.6 mg vs 0.15 mg in Banana (+4.4 mg, +2953%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Banana

0.11 g1% DV

Chia Seeds

3.3 g17% DV

Chia Seeds provides 3.3 g vs 0.11 g in Banana (+3.2 g, +2873%).

Nutrient

Banana118 g (1 medium banana (118 g))

Chia Seeds12 g (1 tablespoon (12 g))

Macronutrients6 nutrients

Calories (Energy)Banana higher

Banana

105 kcal5% DV

Chia Seeds

58 kcal3% DV

Banana provides 105 kcal vs 58 kcal in Chia Seeds (+47 kcal, +80%).

ProteinChia Seeds higher

Banana

1.3 g3% DV

Chia Seeds

2.0 g4% DV

Chia Seeds provides 2.0 g vs 1.3 g in Banana (+0.70 g, +54%).

CarbohydratesBanana higher

Banana

27.0 g10% DV

Chia Seeds

5.1 g2% DV

Banana provides 27.0 g vs 5.1 g in Chia Seeds (+21.9 g, +433%).

Dietary FiberChia Seeds higher

Banana

3.1 g11% DV

Chia Seeds

4.1 g15% DV

Chia Seeds provides 4.1 g vs 3.1 g in Banana (+1.1 g, +35%).

Total FatChia Seeds higher

Banana

0.39 g

Chia Seeds

3.7 g5% DV

Chia Seeds provides 3.7 g vs 0.39 g in Banana (+3.3 g, +847%).

Total SugarsBanana higher

Banana

14.4 g29% DV

Chia Seeds

0 g

Banana has higher total sugars (14.4 g vs 0 g).

Vitamins12 nutrients

Vitamin CBanana higher

Banana

10.3 mg11% DV

Chia Seeds

0.19 mg

Banana provides 10.3 mg vs 0.19 mg in Chia Seeds (+10.1 mg, +5247%).

Vitamin A (RAE)Banana higher

Banana

3.5 µg

Chia Seeds

0.4 µg

Banana provides 3.5 µg vs 0.4 µg in Chia Seeds (+3.2 µg, +883%).

Vitamin DSimilar

Banana

0 µg

Chia Seeds

0 µg

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

Vitamin EBanana higher

Banana

0.12 mg1% DV

Chia Seeds

0.06 mg

Banana provides slightly more vitamin e (0.12 mg vs 0.06 mg).

Vitamin KBanana higher

Banana

0.6 µg

Chia Seeds

0 µg

Banana has higher vitamin k (0.6 µg vs 0 µg).

Folate (DFE)Banana higher

Banana

24 µg6% DV

Chia Seeds

5.9 µg1% DV

Banana provides 24 µg vs 5.9 µg in Chia Seeds (+18 µg, +301%).

Thiamin (Vitamin B1)Similar

Banana

0.04 mg3% DV

Chia Seeds

0.07 mg6% DV

Both Banana and Chia Seeds provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Banana higher

Banana

0.09 mg7% DV

Chia Seeds

0.02 mg2% DV

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

Niacin (Vitamin B3)Chia Seeds higher

Banana

0.78 mg5% DV

Chia Seeds

1.1 mg7% DV

Chia Seeds provides 1.1 mg vs 0.78 mg in Banana (+0.27 mg, +35%).

Pantothenic Acid (B5)Banana higher

Banana

0.39 mg8% DV

Chia Seeds

0.11 mg2% DV

Banana provides 0.39 mg vs 0.11 mg in Chia Seeds (+0.28 mg, +249%).

Vitamin B6Banana higher

Banana

0.43 mg25% DV

Chia Seeds

0.01 mg1% DV

Banana provides 0.43 mg vs 0.01 mg in Chia Seeds (+0.42 mg, +4411%).

Vitamin B12Similar

Banana

0 µg

Chia Seeds

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Banana

1.2 mg

Chia Seeds

1.9 mg

Chia Seeds provides 1.9 mg vs 1.2 mg in Banana (+0.74 mg, +63%).

PotassiumBanana higher

Banana

422 mg9% DV

Chia Seeds

48.8 mg1% DV

Banana provides 422 mg vs 48.8 mg in Chia Seeds (+374 mg, +765%).

CalciumChia Seeds higher

Banana

5.9 mg

Chia Seeds

75.7 mg6% DV

Chia Seeds provides 75.7 mg vs 5.9 mg in Banana (+69.8 mg, +1183%).

IronChia Seeds higher

Banana

0.31 mg2% DV

Chia Seeds

0.93 mg5% DV

Chia Seeds provides 0.93 mg vs 0.31 mg in Banana (+0.62 mg, +202%).

MagnesiumChia Seeds higher

Banana

31.9 mg8% DV

Chia Seeds

40.2 mg10% DV

Chia Seeds provides 40.2 mg vs 31.9 mg in Banana (+8.3 mg, +26%).

PhosphorusChia Seeds higher

Banana

26.0 mg2% DV

Chia Seeds

103 mg8% DV

Chia Seeds provides 103 mg vs 26.0 mg in Banana (+77.2 mg, +298%).

ZincChia Seeds higher

Banana

0.18 mg2% DV

Chia Seeds

0.55 mg5% DV

Chia Seeds provides 0.55 mg vs 0.18 mg in Banana (+0.37 mg, +211%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Banana

0.13 g1% DV

Chia Seeds

0.40 g2% DV

Chia Seeds provides 0.40 g vs 0.13 g in Banana (+0.27 g, +202%).

Nutrient

BananaAmount per 100 kcal (112 g)

Chia SeedsAmount per 100 kcal (21 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Banana

100 kcal5% DV

Chia Seeds

102 kcal5% DV

Both Banana and Chia Seeds provide similar amounts of calories (energy) (100 kcal).

ProteinChia Seeds higher

Banana

1.2 g2% DV

Chia Seeds

3.5 g7% DV

Chia Seeds provides 3.5 g vs 1.2 g in Banana (+2.3 g, +185%).

CarbohydratesBanana higher

Banana

25.6 g9% DV

Chia Seeds

8.8 g3% DV

Banana provides 25.6 g vs 8.8 g in Chia Seeds (+16.7 g, +189%).

Dietary FiberChia Seeds higher

Banana

2.9 g10% DV

Chia Seeds

7.2 g26% DV

Chia Seeds provides 7.2 g vs 2.9 g in Banana (+4.3 g, +148%).

Total FatChia Seeds higher

Banana

0.37 g

Chia Seeds

6.5 g8% DV

Chia Seeds provides 6.5 g vs 0.37 g in Banana (+6.1 g, +1647%).

Total SugarsBanana higher

Banana

13.7 g27% DV

Chia Seeds

0 g

Banana has higher total sugars (13.7 g vs 0 g).

Vitamins12 nutrients

Vitamin CBanana higher

Banana

9.7 mg11% DV

Chia Seeds

0.34 mg

Banana provides 9.7 mg vs 0.34 mg in Chia Seeds (+9.4 mg, +2800%).

Vitamin A (RAE)Banana higher

Banana

3.4 µg

Chia Seeds

0.6 µg

Banana provides 3.4 µg vs 0.6 µg in Chia Seeds (+2.7 µg, +433%).

Vitamin DSimilar

Banana

0 µg

Chia Seeds

0 µg

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

Vitamin ESimilar

Banana

0.11 mg1% DV

Chia Seeds

0.11 mg1% DV

Both Banana and Chia Seeds provide similar amounts of vitamin e (0.11 mg).

Vitamin KBanana higher

Banana

0.6 µg

Chia Seeds

0 µg

Banana has higher vitamin k (0.6 µg vs 0 µg).

Folate (DFE)Banana higher

Banana

22 µg6% DV

Chia Seeds

10 µg3% DV

Banana provides 22 µg vs 10 µg in Chia Seeds (+12 µg, +118%).

Thiamin (Vitamin B1)Chia Seeds higher

Banana

0.03 mg3% DV

Chia Seeds

0.13 mg11% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Banana

0.08 mg6% DV

Chia Seeds

0.04 mg3% DV

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

Niacin (Vitamin B3)Chia Seeds higher

Banana

0.74 mg5% DV

Chia Seeds

1.9 mg12% DV

Chia Seeds provides 1.9 mg vs 0.74 mg in Banana (+1.1 mg, +149%).

Pantothenic Acid (B5)Banana higher

Banana

0.37 mg7% DV

Chia Seeds

0.20 mg4% DV

Banana provides 0.37 mg vs 0.20 mg in Chia Seeds (+0.18 mg, +90%).

Vitamin B6Banana higher

Banana

0.41 mg24% DV

Chia Seeds

0.02 mg1% DV

Banana provides 0.41 mg vs 0.02 mg in Chia Seeds (+0.39 mg, +2347%).

Vitamin B12Similar

Banana

0 µg

Chia Seeds

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Banana

1.1 mg

Chia Seeds

3.4 mg

Chia Seeds provides 3.4 mg vs 1.1 mg in Banana (+2.2 mg, +200%).

PotassiumBanana higher

Banana

401 mg9% DV

Chia Seeds

85.5 mg2% DV

Banana provides 401 mg vs 85.5 mg in Chia Seeds (+315 mg, +369%).

CalciumChia Seeds higher

Banana

5.6 mg

Chia Seeds

133 mg10% DV

Chia Seeds provides 133 mg vs 5.6 mg in Banana (+127 mg, +2266%).

IronChia Seeds higher

Banana

0.29 mg2% DV

Chia Seeds

1.6 mg9% DV

Chia Seeds provides 1.6 mg vs 0.29 mg in Banana (+1.3 mg, +457%).

MagnesiumChia Seeds higher

Banana

30.2 mg7% DV

Chia Seeds

70.4 mg17% DV

Chia Seeds provides 70.4 mg vs 30.2 mg in Banana (+40.1 mg, +133%).

PhosphorusChia Seeds higher

Banana

24.6 mg2% DV

Chia Seeds

181 mg14% DV

Chia Seeds provides 181 mg vs 24.6 mg in Banana (+156 mg, +633%).

ZincChia Seeds higher

Banana

0.17 mg2% DV

Chia Seeds

0.96 mg9% DV

Chia Seeds provides 0.96 mg vs 0.17 mg in Banana (+0.79 mg, +472%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Banana

0.13 g1% DV

Chia Seeds

0.70 g3% DV

Chia Seeds provides 0.70 g vs 0.13 g in Banana (+0.57 g, +457%).

Nutrient

BananaNormalized to 300 kcal (337 g)

Chia SeedsNormalized to 300 kcal (62 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Banana

300 kcal15% DV

Chia Seeds

301 kcal15% DV

Both Banana and Chia Seeds provide similar amounts of calories (energy) (300 kcal).

ProteinChia Seeds higher

Banana

3.7 g7% DV

Chia Seeds

10.3 g21% DV

Chia Seeds provides 10.3 g vs 3.7 g in Banana (+6.6 g, +179%).

CarbohydratesBanana higher

Banana

77.0 g28% DV

Chia Seeds

26.1 g9% DV

Banana provides 77.0 g vs 26.1 g in Chia Seeds (+50.9 g, +195%).

Dietary FiberChia Seeds higher

Banana

8.8 g31% DV

Chia Seeds

21.3 g76% DV

Chia Seeds provides 21.3 g vs 8.8 g in Banana (+12.6 g, +143%).

Total FatChia Seeds higher

Banana

1.1 g1% DV

Chia Seeds

19.1 g24% DV

Chia Seeds provides 19.1 g vs 1.1 g in Banana (+17.9 g, +1614%).

Total SugarsBanana higher

Banana

41.2 g82% DV

Chia Seeds

0 g

Banana has higher total sugars (41.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CBanana higher

Banana

29.3 mg33% DV

Chia Seeds

0.99 mg1% DV

Banana provides 29.3 mg vs 0.99 mg in Chia Seeds (+28.3 mg, +2856%).

Vitamin A (RAE)Banana higher

Banana

10 µg1% DV

Chia Seeds

1.9 µg

Banana provides 10 µg vs 1.9 µg in Chia Seeds (+8.3 µg, +444%).

Vitamin DSimilar

Banana

0 µg

Chia Seeds

0 µg

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

Vitamin ESimilar

Banana

0.34 mg2% DV

Chia Seeds

0.31 mg2% DV

Both Banana and Chia Seeds provide similar amounts of vitamin e (0.34 mg).

Vitamin KBanana higher

Banana

1.7 µg1% DV

Chia Seeds

0 µg

Banana has higher vitamin k (1.7 µg vs 0 µg).

Folate (DFE)Banana higher

Banana

67 µg17% DV

Chia Seeds

30 µg8% DV

Banana provides 67 µg vs 30 µg in Chia Seeds (+37 µg, +122%).

Thiamin (Vitamin B1)Chia Seeds higher

Banana

0.10 mg9% DV

Chia Seeds

0.38 mg32% DV

Chia Seeds provides 0.38 mg vs 0.10 mg in Banana (+0.28 mg, +268%).

Riboflavin (Vitamin B2)Banana higher

Banana

0.25 mg19% DV

Chia Seeds

0.11 mg8% DV

Banana provides 0.25 mg vs 0.11 mg in Chia Seeds (+0.14 mg, +133%).

Niacin (Vitamin B3)Chia Seeds higher

Banana

2.2 mg14% DV

Chia Seeds

5.5 mg34% DV

Chia Seeds provides 5.5 mg vs 2.2 mg in Banana (+3.2 mg, +144%).

Pantothenic Acid (B5)Banana higher

Banana

1.1 mg23% DV

Chia Seeds

0.58 mg12% DV

Banana provides 1.1 mg vs 0.58 mg in Chia Seeds (+0.54 mg, +93%).

Vitamin B6Banana higher

Banana

1.2 mg73% DV

Chia Seeds

0.05 mg3% DV

Banana provides 1.2 mg vs 0.05 mg in Chia Seeds (+1.2 mg, +2394%).

Vitamin B12Similar

Banana

0 µg

Chia Seeds

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Banana

3.4 mg

Chia Seeds

9.9 mg

Chia Seeds provides 9.9 mg vs 3.4 mg in Banana (+6.6 mg, +194%).

PotassiumBanana higher

Banana

1,206 mg26% DV

Chia Seeds

252 mg5% DV

Banana provides 1,206 mg vs 252 mg in Chia Seeds (+954 mg, +378%).

CalciumChia Seeds higher

Banana

16.9 mg1% DV

Chia Seeds

391 mg30% DV

Chia Seeds provides 391 mg vs 16.9 mg in Banana (+374 mg, +2222%).

IronChia Seeds higher

Banana

0.88 mg5% DV

Chia Seeds

4.8 mg27% DV

Chia Seeds provides 4.8 mg vs 0.88 mg in Banana (+3.9 mg, +446%).

MagnesiumChia Seeds higher

Banana

91.0 mg22% DV

Chia Seeds

208 mg49% DV

Chia Seeds provides 208 mg vs 91.0 mg in Banana (+117 mg, +128%).

PhosphorusChia Seeds higher

Banana

74.1 mg6% DV

Chia Seeds

533 mg43% DV

Chia Seeds provides 533 mg vs 74.1 mg in Banana (+459 mg, +619%).

ZincChia Seeds higher

Banana

0.51 mg5% DV

Chia Seeds

2.8 mg26% DV

Chia Seeds provides 2.8 mg vs 0.51 mg in Banana (+2.3 mg, +462%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Banana

0.38 g2% DV

Chia Seeds

2.1 g10% DV

Chia Seeds provides 2.1 g vs 0.38 g in Banana (+1.7 g, +447%).

Banana vs Chia Seeds

Banana

Chia Seeds

Nutritional Takeaways

Comparison Summary