Side-by-Side Comparison

Chia Seeds vs Rolled Oats (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-20%

Rolled Oats (Raw)

Rolled Oats (Raw) has fewer calories (energy) (389 kcal vs 486 kcal, 97 kcal less).

Higher Protein

+2%

Similar Concentration

Both provide similar protein (16.9 g vs 16.5 g).

Higher Dietary Fiber

+225%

Chia Seeds

Chia Seeds provides 34.4 g vs 10.6 g in Rolled Oats (Raw) (+23.8 g, +225%).

Higher Vitamin C

Chia Seeds

Chia Seeds provides 1.6 mg vs 0 mg in Rolled Oats (Raw) (+1.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Rolled Oats (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Rolled Oats (Raw)

389 kcal19% DV

Chia Seeds provides 486 kcal vs 389 kcal in Rolled Oats (Raw) (+97 kcal, +25%).

ProteinSimilar

Chia Seeds

16.5 g33% DV

Rolled Oats (Raw)

16.9 g34% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of protein (16.5 g).

CarbohydratesRolled Oats (Raw) higher

Chia Seeds

42.1 g15% DV

Rolled Oats (Raw)

66.3 g24% DV

Rolled Oats (Raw) provides 66.3 g vs 42.1 g in Chia Seeds (+24.2 g, +57%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Rolled Oats (Raw)

10.6 g38% DV

Chia Seeds provides 34.4 g vs 10.6 g in Rolled Oats (Raw) (+23.8 g, +225%).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Rolled Oats (Raw)

6.9 g9% DV

Chia Seeds provides 30.7 g vs 6.9 g in Rolled Oats (Raw) (+23.8 g, +346%).

Total SugarsRolled Oats (Raw) higher

Chia Seeds

0 g

Rolled Oats (Raw)

0.99 g2% DV

Rolled Oats (Raw) has higher total sugars (0.99 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

1.6 mg2% DV

Rolled Oats (Raw)

0 mg

Chia Seeds has higher vitamin c (1.6 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

3.0 µg

Rolled Oats (Raw)

0 µg

Chia Seeds has higher vitamin a (rae) (3.0 µg vs 0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Rolled Oats (Raw)

0 µg

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.50 mg3% DV

Rolled Oats (Raw)

0.42 mg3% DV

Chia Seeds provides 0.50 mg vs 0.42 mg in Rolled Oats (Raw) (+0.08 mg, +19%).

Vitamin KRolled Oats (Raw) higher

Chia Seeds

0 µg

Rolled Oats (Raw)

1.9 µg2% DV

Rolled Oats (Raw) has higher vitamin k (1.9 µg vs 0 µg).

Folate (DFE)Rolled Oats (Raw) higher

Chia Seeds

49 µg12% DV

Rolled Oats (Raw)

56 µg14% DV

Rolled Oats (Raw) provides 56 µg vs 49 µg in Chia Seeds (+7.0 µg, +14%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Chia Seeds

0.62 mg52% DV

Rolled Oats (Raw)

0.76 mg64% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.62 mg in Chia Seeds (+0.14 mg, +23%).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.17 mg13% DV

Rolled Oats (Raw)

0.14 mg11% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.17 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Rolled Oats (Raw)

0.96 mg6% DV

Chia Seeds provides 8.8 mg vs 0.96 mg in Rolled Oats (Raw) (+7.9 mg, +819%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Chia Seeds

0.94 mg19% DV

Rolled Oats (Raw)

1.3 mg27% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.94 mg in Chia Seeds (+0.41 mg, +44%).

Vitamin B6Similar

Chia Seeds

0.08 mg5% DV

Rolled Oats (Raw)

0.12 mg7% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Rolled Oats (Raw)

0 µg

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

16.0 mg1% DV

Rolled Oats (Raw)

2.0 mg

Chia Seeds provides 16.0 mg vs 2.0 mg in Rolled Oats (Raw) (+14.0 mg, +700%).

PotassiumRolled Oats (Raw) higher

Chia Seeds

407 mg9% DV

Rolled Oats (Raw)

429 mg9% DV

Rolled Oats (Raw) provides 429 mg vs 407 mg in Chia Seeds (+22.0 mg, +5%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Rolled Oats (Raw)

54.0 mg4% DV

Chia Seeds provides 631 mg vs 54.0 mg in Rolled Oats (Raw) (+577 mg, +1069%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Rolled Oats (Raw)

4.7 mg26% DV

Chia Seeds provides 7.7 mg vs 4.7 mg in Rolled Oats (Raw) (+3.0 mg, +64%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Rolled Oats (Raw)

177 mg42% DV

Chia Seeds provides 335 mg vs 177 mg in Rolled Oats (Raw) (+158 mg, +89%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Rolled Oats (Raw)

523 mg42% DV

Chia Seeds provides 860 mg vs 523 mg in Rolled Oats (Raw) (+337 mg, +64%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Rolled Oats (Raw)

4.0 mg36% DV

Chia Seeds provides 4.6 mg vs 4.0 mg in Rolled Oats (Raw) (+0.61 mg, +15%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

Rolled Oats (Raw)

1.2 g6% DV

Chia Seeds provides 3.3 g vs 1.2 g in Rolled Oats (Raw) (+2.1 g, +173%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Chia Seeds

58 kcal3% DV

Rolled Oats (Raw)

156 kcal8% DV

Rolled Oats (Raw) provides 156 kcal vs 58 kcal in Chia Seeds (+97 kcal, +167%).

ProteinRolled Oats (Raw) higher

Chia Seeds

2.0 g4% DV

Rolled Oats (Raw)

6.8 g14% DV

Rolled Oats (Raw) provides 6.8 g vs 2.0 g in Chia Seeds (+4.8 g, +240%).

CarbohydratesRolled Oats (Raw) higher

Chia Seeds

5.1 g2% DV

Rolled Oats (Raw)

26.5 g10% DV

Rolled Oats (Raw) provides 26.5 g vs 5.1 g in Chia Seeds (+21.5 g, +424%).

Dietary FiberSimilar

Chia Seeds

4.1 g15% DV

Rolled Oats (Raw)

4.2 g15% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of dietary fiber (4.1 g).

Total FatChia Seeds higher

Chia Seeds

3.7 g5% DV

Rolled Oats (Raw)

2.8 g4% DV

Chia Seeds provides 3.7 g vs 2.8 g in Rolled Oats (Raw) (+0.93 g, +34%).

Total SugarsRolled Oats (Raw) higher

Chia Seeds

0 g

Rolled Oats (Raw)

0.40 g1% DV

Rolled Oats (Raw) has higher total sugars (0.40 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.19 mg

Rolled Oats (Raw)

0 mg

Chia Seeds provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

0.4 µg

Rolled Oats (Raw)

0 µg

Chia Seeds has higher vitamin a (rae) (0.4 µg vs 0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Rolled Oats (Raw)

0 µg

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Chia Seeds

0.06 mg

Rolled Oats (Raw)

0.17 mg1% DV

Rolled Oats (Raw) provides slightly more vitamin e (0.17 mg vs 0.06 mg).

Vitamin KRolled Oats (Raw) higher

Chia Seeds

0 µg

Rolled Oats (Raw)

0.8 µg1% DV

Rolled Oats (Raw) has higher vitamin k (0.8 µg vs 0 µg).

Folate (DFE)Rolled Oats (Raw) higher

Chia Seeds

5.9 µg1% DV

Rolled Oats (Raw)

22 µg6% DV

Rolled Oats (Raw) provides 22 µg vs 5.9 µg in Chia Seeds (+17 µg, +281%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Chia Seeds

0.07 mg6% DV

Rolled Oats (Raw)

0.31 mg25% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.07 mg in Chia Seeds (+0.23 mg, +310%).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.02 mg2% DV

Rolled Oats (Raw)

0.06 mg4% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Rolled Oats (Raw)

0.38 mg2% DV

Chia Seeds provides 1.1 mg vs 0.38 mg in Rolled Oats (Raw) (+0.68 mg, +176%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Chia Seeds

0.11 mg2% DV

Rolled Oats (Raw)

0.54 mg11% DV

Rolled Oats (Raw) provides 0.54 mg vs 0.11 mg in Chia Seeds (+0.43 mg, +378%).

Vitamin B6Similar

Chia Seeds

0.01 mg1% DV

Rolled Oats (Raw)

0.05 mg3% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.01 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Rolled Oats (Raw)

0 µg

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

1.9 mg

Rolled Oats (Raw)

0.80 mg

Chia Seeds provides 1.9 mg vs 0.80 mg in Rolled Oats (Raw) (+1.1 mg, +140%).

PotassiumRolled Oats (Raw) higher

Chia Seeds

48.8 mg1% DV

Rolled Oats (Raw)

172 mg4% DV

Rolled Oats (Raw) provides 172 mg vs 48.8 mg in Chia Seeds (+123 mg, +251%).

CalciumChia Seeds higher

Chia Seeds

75.7 mg6% DV

Rolled Oats (Raw)

21.6 mg2% DV

Chia Seeds provides 75.7 mg vs 21.6 mg in Rolled Oats (Raw) (+54.1 mg, +251%).

IronRolled Oats (Raw) higher

Chia Seeds

0.93 mg5% DV

Rolled Oats (Raw)

1.9 mg10% DV

Rolled Oats (Raw) provides 1.9 mg vs 0.93 mg in Chia Seeds (+0.96 mg, +104%).

MagnesiumRolled Oats (Raw) higher

Chia Seeds

40.2 mg10% DV

Rolled Oats (Raw)

70.8 mg17% DV

Rolled Oats (Raw) provides 70.8 mg vs 40.2 mg in Chia Seeds (+30.6 mg, +76%).

PhosphorusRolled Oats (Raw) higher

Chia Seeds

103 mg8% DV

Rolled Oats (Raw)

209 mg17% DV

Rolled Oats (Raw) provides 209 mg vs 103 mg in Chia Seeds (+106 mg, +103%).

ZincRolled Oats (Raw) higher

Chia Seeds

0.55 mg5% DV

Rolled Oats (Raw)

1.6 mg14% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.55 mg in Chia Seeds (+1.0 mg, +189%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Chia Seeds

0.40 g2% DV

Rolled Oats (Raw)

0.49 g2% DV

Rolled Oats (Raw) provides 0.49 g vs 0.40 g in Chia Seeds (+0.09 g, +22%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Rolled Oats (Raw)

101 kcal5% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of calories (energy) (102 kcal).

ProteinRolled Oats (Raw) higher

Chia Seeds

3.5 g7% DV

Rolled Oats (Raw)

4.4 g9% DV

Rolled Oats (Raw) provides 4.4 g vs 3.5 g in Chia Seeds (+0.92 g, +26%).

CarbohydratesRolled Oats (Raw) higher

Chia Seeds

8.8 g3% DV

Rolled Oats (Raw)

17.2 g6% DV

Rolled Oats (Raw) provides 17.2 g vs 8.8 g in Chia Seeds (+8.4 g, +95%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

Rolled Oats (Raw)

2.8 g10% DV

Chia Seeds provides 7.2 g vs 2.8 g in Rolled Oats (Raw) (+4.5 g, +162%).

Total FatChia Seeds higher

Chia Seeds

6.5 g8% DV

Rolled Oats (Raw)

1.8 g2% DV

Chia Seeds provides 6.5 g vs 1.8 g in Rolled Oats (Raw) (+4.7 g, +260%).

Total SugarsRolled Oats (Raw) higher

Chia Seeds

0 g

Rolled Oats (Raw)

0.26 g1% DV

Rolled Oats (Raw) has higher total sugars (0.26 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.34 mg

Rolled Oats (Raw)

0 mg

Chia Seeds has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

0.6 µg

Rolled Oats (Raw)

0 µg

Chia Seeds has higher vitamin a (rae) (0.6 µg vs 0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Rolled Oats (Raw)

0 µg

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Chia Seeds

0.11 mg1% DV

Rolled Oats (Raw)

0.11 mg1% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin e (0.11 mg).

Vitamin KRolled Oats (Raw) higher

Chia Seeds

0 µg

Rolled Oats (Raw)

0.5 µg

Rolled Oats (Raw) has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Rolled Oats (Raw) higher

Chia Seeds

10 µg3% DV

Rolled Oats (Raw)

15 µg4% DV

Rolled Oats (Raw) provides 15 µg vs 10 µg in Chia Seeds (+4.3 µg, +41%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Chia Seeds

0.13 mg11% DV

Rolled Oats (Raw)

0.20 mg17% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.13 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.04 mg3% DV

Rolled Oats (Raw)

0.04 mg3% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Rolled Oats (Raw)

0.25 mg2% DV

Chia Seeds provides 1.9 mg vs 0.25 mg in Rolled Oats (Raw) (+1.6 mg, +642%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Chia Seeds

0.20 mg4% DV

Rolled Oats (Raw)

0.35 mg7% DV

Rolled Oats (Raw) provides 0.35 mg vs 0.20 mg in Chia Seeds (+0.15 mg, +78%).

Vitamin B6Similar

Chia Seeds

0.02 mg1% DV

Rolled Oats (Raw)

0.03 mg2% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Rolled Oats (Raw)

0 µg

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

3.4 mg

Rolled Oats (Raw)

0.52 mg

Chia Seeds provides 3.4 mg vs 0.52 mg in Rolled Oats (Raw) (+2.8 mg, +546%).

PotassiumRolled Oats (Raw) higher

Chia Seeds

85.5 mg2% DV

Rolled Oats (Raw)

112 mg2% DV

Rolled Oats (Raw) provides 112 mg vs 85.5 mg in Chia Seeds (+26.1 mg, +31%).

CalciumChia Seeds higher

Chia Seeds

133 mg10% DV

Rolled Oats (Raw)

14.0 mg1% DV

Chia Seeds provides 133 mg vs 14.0 mg in Rolled Oats (Raw) (+118 mg, +844%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

Rolled Oats (Raw)

1.2 mg7% DV

Chia Seeds provides 1.6 mg vs 1.2 mg in Rolled Oats (Raw) (+0.39 mg, +32%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Rolled Oats (Raw)

46.0 mg11% DV

Chia Seeds provides 70.4 mg vs 46.0 mg in Rolled Oats (Raw) (+24.3 mg, +53%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

Rolled Oats (Raw)

136 mg11% DV

Chia Seeds provides 181 mg vs 136 mg in Rolled Oats (Raw) (+44.6 mg, +33%).

ZincRolled Oats (Raw) higher

Chia Seeds

0.96 mg9% DV

Rolled Oats (Raw)

1.0 mg9% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.96 mg in Chia Seeds (+0.07 mg, +7%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.70 g3% DV

Rolled Oats (Raw)

0.32 g2% DV

Chia Seeds provides 0.70 g vs 0.32 g in Rolled Oats (Raw) (+0.38 g, +120%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Rolled Oats (Raw)

300 kcal15% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of calories (energy) (301 kcal).

ProteinRolled Oats (Raw) higher

Chia Seeds

10.3 g21% DV

Rolled Oats (Raw)

13.0 g26% DV

Rolled Oats (Raw) provides 13.0 g vs 10.3 g in Chia Seeds (+2.8 g, +27%).

CarbohydratesRolled Oats (Raw) higher

Chia Seeds

26.1 g9% DV

Rolled Oats (Raw)

51.0 g19% DV

Rolled Oats (Raw) provides 51.0 g vs 26.1 g in Chia Seeds (+24.9 g, +95%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

Rolled Oats (Raw)

8.2 g29% DV

Chia Seeds provides 21.3 g vs 8.2 g in Rolled Oats (Raw) (+13.2 g, +161%).

Total FatChia Seeds higher

Chia Seeds

19.1 g24% DV

Rolled Oats (Raw)

5.3 g7% DV

Chia Seeds provides 19.1 g vs 5.3 g in Rolled Oats (Raw) (+13.7 g, +259%).

Total SugarsRolled Oats (Raw) higher

Chia Seeds

0 g

Rolled Oats (Raw)

0.76 g2% DV

Rolled Oats (Raw) has higher total sugars (0.76 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.99 mg1% DV

Rolled Oats (Raw)

0 mg

Chia Seeds has higher vitamin c (0.99 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

1.9 µg

Rolled Oats (Raw)

0 µg

Chia Seeds has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Rolled Oats (Raw)

0 µg

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Chia Seeds

0.31 mg2% DV

Rolled Oats (Raw)

0.32 mg2% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin e (0.31 mg).

Vitamin KRolled Oats (Raw) higher

Chia Seeds

0 µg

Rolled Oats (Raw)

1.5 µg1% DV

Rolled Oats (Raw) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Rolled Oats (Raw) higher

Chia Seeds

30 µg8% DV

Rolled Oats (Raw)

43 µg11% DV

Rolled Oats (Raw) provides 43 µg vs 30 µg in Chia Seeds (+13 µg, +42%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Chia Seeds

0.38 mg32% DV

Rolled Oats (Raw)

0.59 mg49% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.38 mg in Chia Seeds (+0.20 mg, +53%).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.11 mg8% DV

Rolled Oats (Raw)

0.11 mg8% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Rolled Oats (Raw)

0.74 mg5% DV

Chia Seeds provides 5.5 mg vs 0.74 mg in Rolled Oats (Raw) (+4.7 mg, +640%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Chia Seeds

0.58 mg12% DV

Rolled Oats (Raw)

1.0 mg21% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.58 mg in Chia Seeds (+0.46 mg, +78%).

Vitamin B6Similar

Chia Seeds

0.05 mg3% DV

Rolled Oats (Raw)

0.09 mg5% DV

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Rolled Oats (Raw)

0 µg

Both Chia Seeds and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

9.9 mg

Rolled Oats (Raw)

1.5 mg

Chia Seeds provides 9.9 mg vs 1.5 mg in Rolled Oats (Raw) (+8.4 mg, +544%).

PotassiumRolled Oats (Raw) higher

Chia Seeds

252 mg5% DV

Rolled Oats (Raw)

330 mg7% DV

Rolled Oats (Raw) provides 330 mg vs 252 mg in Chia Seeds (+78.0 mg, +31%).

CalciumChia Seeds higher

Chia Seeds

391 mg30% DV

Rolled Oats (Raw)

41.6 mg3% DV

Chia Seeds provides 391 mg vs 41.6 mg in Rolled Oats (Raw) (+350 mg, +841%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

Rolled Oats (Raw)

3.6 mg20% DV

Chia Seeds provides 4.8 mg vs 3.6 mg in Rolled Oats (Raw) (+1.2 mg, +32%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Rolled Oats (Raw)

136 mg32% DV

Chia Seeds provides 208 mg vs 136 mg in Rolled Oats (Raw) (+71.4 mg, +52%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

Rolled Oats (Raw)

403 mg32% DV

Chia Seeds provides 533 mg vs 403 mg in Rolled Oats (Raw) (+130 mg, +32%).

ZincRolled Oats (Raw) higher

Chia Seeds

2.8 mg26% DV

Rolled Oats (Raw)

3.1 mg28% DV

Rolled Oats (Raw) provides 3.1 mg vs 2.8 mg in Chia Seeds (+0.22 mg, +8%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

2.1 g10% DV

Rolled Oats (Raw)

0.94 g5% DV

Chia Seeds provides 2.1 g vs 0.94 g in Rolled Oats (Raw) (+1.1 g, +120%).

Chia Seeds vs Rolled Oats (Raw)

Chia Seeds

Rolled Oats (Raw)

Nutritional Takeaways

Comparison Summary