Side-by-Side Comparison

Chia Seeds vs Quinoa (Cooked)

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

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-75%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 486 kcal, 366 kcal less).

Higher Protein

+276%

Chia Seeds

Chia Seeds provides 16.5 g vs 4.4 g in Quinoa (Cooked) (+12.1 g, +276%).

Higher Dietary Fiber

+1129%

Chia Seeds

Chia Seeds provides 34.4 g vs 2.8 g in Quinoa (Cooked) (+31.6 g, +1129%).

Higher Vitamin C

Chia Seeds

Chia Seeds provides 1.6 mg vs 0 mg in Quinoa (Cooked) (+1.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Quinoa (Cooked)

120 kcal6% DV

Chia Seeds provides 486 kcal vs 120 kcal in Quinoa (Cooked) (+366 kcal, +305%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

Quinoa (Cooked)

4.4 g9% DV

Chia Seeds provides 16.5 g vs 4.4 g in Quinoa (Cooked) (+12.1 g, +276%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Quinoa (Cooked)

21.3 g8% DV

Chia Seeds provides 42.1 g vs 21.3 g in Quinoa (Cooked) (+20.8 g, +98%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Quinoa (Cooked)

2.8 g10% DV

Chia Seeds provides 34.4 g vs 2.8 g in Quinoa (Cooked) (+31.6 g, +1129%).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Quinoa (Cooked)

1.9 g2% DV

Chia Seeds provides 30.7 g vs 1.9 g in Quinoa (Cooked) (+28.8 g, +1501%).

Total SugarsQuinoa (Cooked) higher

Chia Seeds

0 g

Quinoa (Cooked)

0.87 g2% DV

Quinoa (Cooked) has higher total sugars (0.87 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

1.6 mg2% DV

Quinoa (Cooked)

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

Quinoa (Cooked)

1.0 µg

Chia Seeds provides 3.0 µg vs 1.0 µg in Quinoa (Cooked) (+2.0 µg, +200%).

Vitamin DSimilar

Chia Seeds

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Chia Seeds

0.50 mg3% DV

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.50 mg in Chia Seeds (+0.13 mg, +26%).

Vitamin KSimilar

Chia Seeds

0 µg

Quinoa (Cooked)

0 µg

Both Chia Seeds and Quinoa (Cooked) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

49 µg12% DV

Quinoa (Cooked)

42 µg11% DV

Chia Seeds provides 49 µg vs 42 µg in Quinoa (Cooked) (+7.0 µg, +17%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Quinoa (Cooked)

0.11 mg9% DV

Chia Seeds provides 0.62 mg vs 0.11 mg in Quinoa (Cooked) (+0.51 mg, +479%).

Riboflavin (Vitamin B2)Chia Seeds higher

Chia Seeds

0.17 mg13% DV

Quinoa (Cooked)

0.11 mg8% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.11 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Quinoa (Cooked)

0.41 mg3% DV

Chia Seeds provides 8.8 mg vs 0.41 mg in Quinoa (Cooked) (+8.4 mg, +2043%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Quinoa (Cooked)

0.23 mg5% DV

Chia Seeds provides 0.94 mg vs 0.23 mg in Quinoa (Cooked) (+0.71 mg, +312%).

Vitamin B6Similar

Chia Seeds

0.08 mg5% DV

Quinoa (Cooked)

0.12 mg7% DV

Both Chia Seeds and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

16.0 mg1% DV

Quinoa (Cooked)

7.0 mg

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

PotassiumChia Seeds higher

Chia Seeds

407 mg9% DV

Quinoa (Cooked)

172 mg4% DV

Chia Seeds provides 407 mg vs 172 mg in Quinoa (Cooked) (+235 mg, +137%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Quinoa (Cooked)

17.0 mg1% DV

Chia Seeds provides 631 mg vs 17.0 mg in Quinoa (Cooked) (+614 mg, +3612%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Quinoa (Cooked)

1.5 mg8% DV

Chia Seeds provides 7.7 mg vs 1.5 mg in Quinoa (Cooked) (+6.2 mg, +418%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Quinoa (Cooked)

64.0 mg15% DV

Chia Seeds provides 335 mg vs 64.0 mg in Quinoa (Cooked) (+271 mg, +423%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Quinoa (Cooked)

152 mg12% DV

Chia Seeds provides 860 mg vs 152 mg in Quinoa (Cooked) (+708 mg, +466%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Quinoa (Cooked)

1.1 mg10% DV

Chia Seeds provides 4.6 mg vs 1.1 mg in Quinoa (Cooked) (+3.5 mg, +320%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

Quinoa (Cooked)

0.23 g1% DV

Chia Seeds provides 3.3 g vs 0.23 g in Quinoa (Cooked) (+3.1 g, +1348%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Chia Seeds

58 kcal3% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 58 kcal in Chia Seeds (+164 kcal, +281%).

ProteinQuinoa (Cooked) higher

Chia Seeds

2.0 g4% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 2.0 g in Chia Seeds (+6.2 g, +310%).

CarbohydratesQuinoa (Cooked) higher

Chia Seeds

5.1 g2% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 5.1 g in Chia Seeds (+34.4 g, +680%).

Dietary FiberQuinoa (Cooked) higher

Chia Seeds

4.1 g15% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 4.1 g in Chia Seeds (+1.1 g, +25%).

Total FatChia Seeds higher

Chia Seeds

3.7 g5% DV

Quinoa (Cooked)

3.6 g5% DV

Chia Seeds provides 3.7 g vs 3.6 g in Quinoa (Cooked) (+0.14 g, +4%).

Total SugarsQuinoa (Cooked) higher

Chia Seeds

0 g

Quinoa (Cooked)

1.6 g3% DV

Quinoa (Cooked) has higher total sugars (1.6 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.19 mg

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Chia Seeds

0.4 µg

Quinoa (Cooked)

1.9 µg

Quinoa (Cooked) provides 1.9 µg vs 0.4 µg in Chia Seeds (+1.5 µg, +414%).

Vitamin DSimilar

Chia Seeds

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Chia Seeds

0.06 mg

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.06 mg in Chia Seeds (+1.1 mg, +1843%).

Vitamin KSimilar

Chia Seeds

0 µg

Quinoa (Cooked)

0 µg

Both Chia Seeds and Quinoa (Cooked) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Quinoa (Cooked) higher

Chia Seeds

5.9 µg1% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 5.9 µg in Chia Seeds (+72 µg, +1221%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Chia Seeds

0.07 mg6% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.07 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Chia Seeds

0.02 mg2% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.02 mg in Chia Seeds (+0.18 mg, +898%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Quinoa (Cooked)

0.76 mg5% DV

Chia Seeds provides 1.1 mg vs 0.76 mg in Quinoa (Cooked) (+0.30 mg, +39%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Chia Seeds

0.11 mg2% DV

Quinoa (Cooked)

0.42 mg8% DV

Quinoa (Cooked) provides 0.42 mg vs 0.11 mg in Chia Seeds (+0.31 mg, +274%).

Vitamin B6Quinoa (Cooked) higher

Chia Seeds

0.01 mg1% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.01 mg in Chia Seeds (+0.22 mg, +2270%).

Vitamin B12Similar

Chia Seeds

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Chia Seeds

1.9 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 1.9 mg in Chia Seeds (+11.0 mg, +574%).

PotassiumQuinoa (Cooked) higher

Chia Seeds

48.8 mg1% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 48.8 mg in Chia Seeds (+269 mg, +552%).

CalciumChia Seeds higher

Chia Seeds

75.7 mg6% DV

Quinoa (Cooked)

31.5 mg2% DV

Chia Seeds provides 75.7 mg vs 31.5 mg in Quinoa (Cooked) (+44.3 mg, +141%).

IronQuinoa (Cooked) higher

Chia Seeds

0.93 mg5% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.93 mg in Chia Seeds (+1.8 mg, +198%).

MagnesiumQuinoa (Cooked) higher

Chia Seeds

40.2 mg10% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 40.2 mg in Chia Seeds (+78.2 mg, +195%).

PhosphorusQuinoa (Cooked) higher

Chia Seeds

103 mg8% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 103 mg in Chia Seeds (+178 mg, +172%).

ZincQuinoa (Cooked) higher

Chia Seeds

0.55 mg5% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.55 mg in Chia Seeds (+1.5 mg, +267%).

Lipids1 nutrients

Saturated FatSimilar

Chia Seeds

0.40 g2% DV

Quinoa (Cooked)

0.43 g2% DV

Both Chia Seeds and Quinoa (Cooked) provide similar amounts of saturated fat (0.40 g).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Chia Seeds and Quinoa (Cooked) provide similar amounts of calories (energy) (102 kcal).

ProteinQuinoa (Cooked) higher

Chia Seeds

3.5 g7% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 3.5 g in Chia Seeds (+0.18 g, +5%).

CarbohydratesQuinoa (Cooked) higher

Chia Seeds

8.8 g3% DV

Quinoa (Cooked)

17.7 g6% DV

Quinoa (Cooked) provides 17.7 g vs 8.8 g in Chia Seeds (+8.8 g, +100%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

Quinoa (Cooked)

2.3 g8% DV

Chia Seeds provides 7.2 g vs 2.3 g in Quinoa (Cooked) (+4.9 g, +211%).

Total FatChia Seeds higher

Chia Seeds

6.5 g8% DV

Quinoa (Cooked)

1.6 g2% DV

Chia Seeds provides 6.5 g vs 1.6 g in Quinoa (Cooked) (+4.9 g, +305%).

Total SugarsQuinoa (Cooked) higher

Chia Seeds

0 g

Quinoa (Cooked)

0.72 g1% DV

Quinoa (Cooked) has higher total sugars (0.72 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.34 mg

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Chia Seeds

0.6 µg

Quinoa (Cooked)

0.8 µg

Quinoa (Cooked) provides 0.8 µg vs 0.6 µg in Chia Seeds (+0.2 µg, +32%).

Vitamin DSimilar

Chia Seeds

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Chia Seeds

0.11 mg1% DV

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.11 mg in Chia Seeds (+0.42 mg, +398%).

Vitamin KSimilar

Chia Seeds

0 µg

Quinoa (Cooked)

0 µg

Both Chia Seeds and Quinoa (Cooked) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Quinoa (Cooked) higher

Chia Seeds

10 µg3% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 10 µg in Chia Seeds (+25 µg, +239%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.13 mg11% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Chia Seeds and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.13 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Chia Seeds

0.04 mg3% DV

Quinoa (Cooked)

0.09 mg7% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Quinoa (Cooked)

0.34 mg2% DV

Chia Seeds provides 1.9 mg vs 0.34 mg in Quinoa (Cooked) (+1.5 mg, +442%).

Pantothenic Acid (B5)Similar

Chia Seeds

0.20 mg4% DV

Quinoa (Cooked)

0.19 mg4% DV

Both Chia Seeds and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.20 mg).

Vitamin B6Quinoa (Cooked) higher

Chia Seeds

0.02 mg1% DV

Quinoa (Cooked)

0.10 mg6% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.10 mg vs 0.02 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Chia Seeds

3.4 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 3.4 mg in Chia Seeds (+2.4 mg, +73%).

PotassiumQuinoa (Cooked) higher

Chia Seeds

85.5 mg2% DV

Quinoa (Cooked)

143 mg3% DV

Quinoa (Cooked) provides 143 mg vs 85.5 mg in Chia Seeds (+57.3 mg, +67%).

CalciumChia Seeds higher

Chia Seeds

133 mg10% DV

Quinoa (Cooked)

14.1 mg1% DV

Chia Seeds provides 133 mg vs 14.1 mg in Quinoa (Cooked) (+118 mg, +839%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

Quinoa (Cooked)

1.2 mg7% DV

Chia Seeds provides 1.6 mg vs 1.2 mg in Quinoa (Cooked) (+0.38 mg, +31%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Quinoa (Cooked)

53.1 mg13% DV

Chia Seeds provides 70.4 mg vs 53.1 mg in Quinoa (Cooked) (+17.2 mg, +32%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

Quinoa (Cooked)

126 mg10% DV

Chia Seeds provides 181 mg vs 126 mg in Quinoa (Cooked) (+54.4 mg, +43%).

ZincChia Seeds higher

Chia Seeds

0.96 mg9% DV

Quinoa (Cooked)

0.90 mg8% DV

Chia Seeds provides 0.96 mg vs 0.90 mg in Quinoa (Cooked) (+0.06 mg, +6%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.70 g3% DV

Quinoa (Cooked)

0.19 g1% DV

Chia Seeds provides 0.70 g vs 0.19 g in Quinoa (Cooked) (+0.51 g, +266%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

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

ProteinQuinoa (Cooked) higher

Chia Seeds

10.3 g21% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 10.3 g in Chia Seeds (+0.75 g, +7%).

CarbohydratesQuinoa (Cooked) higher

Chia Seeds

26.1 g9% DV

Quinoa (Cooked)

53.3 g19% DV

Quinoa (Cooked) provides 53.3 g vs 26.1 g in Chia Seeds (+27.1 g, +104%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

Quinoa (Cooked)

7.0 g25% DV

Chia Seeds provides 21.3 g vs 7.0 g in Quinoa (Cooked) (+14.3 g, +205%).

Total FatChia Seeds higher

Chia Seeds

19.1 g24% DV

Quinoa (Cooked)

4.8 g6% DV

Chia Seeds provides 19.1 g vs 4.8 g in Quinoa (Cooked) (+14.3 g, +297%).

Total SugarsQuinoa (Cooked) higher

Chia Seeds

0 g

Quinoa (Cooked)

2.2 g4% DV

Quinoa (Cooked) has higher total sugars (2.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.99 mg1% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Chia Seeds

1.9 µg

Quinoa (Cooked)

2.5 µg

Quinoa (Cooked) provides 2.5 µg vs 1.9 µg in Chia Seeds (+0.6 µg, +34%).

Vitamin DSimilar

Chia Seeds

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Chia Seeds

0.31 mg2% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 0.31 mg in Chia Seeds (+1.3 mg, +408%).

Vitamin KSimilar

Chia Seeds

0 µg

Quinoa (Cooked)

0 µg

Both Chia Seeds and Quinoa (Cooked) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Quinoa (Cooked) higher

Chia Seeds

30 µg8% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 30 µg in Chia Seeds (+75 µg, +246%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.38 mg32% DV

Quinoa (Cooked)

0.27 mg22% DV

Chia Seeds provides 0.38 mg vs 0.27 mg in Quinoa (Cooked) (+0.12 mg, +44%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Chia Seeds

0.11 mg8% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.11 mg in Chia Seeds (+0.17 mg, +161%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Quinoa (Cooked)

1.0 mg6% DV

Chia Seeds provides 5.5 mg vs 1.0 mg in Quinoa (Cooked) (+4.4 mg, +432%).

Pantothenic Acid (B5)Similar

Chia Seeds

0.58 mg12% DV

Quinoa (Cooked)

0.57 mg11% DV

Both Chia Seeds and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.58 mg).

Vitamin B6Quinoa (Cooked) higher

Chia Seeds

0.05 mg3% DV

Quinoa (Cooked)

0.31 mg18% DV

Quinoa (Cooked) provides 0.31 mg vs 0.05 mg in Chia Seeds (+0.26 mg, +520%).

Vitamin B12Similar

Chia Seeds

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Chia Seeds

9.9 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 9.9 mg in Chia Seeds (+7.6 mg, +76%).

PotassiumQuinoa (Cooked) higher

Chia Seeds

252 mg5% DV

Quinoa (Cooked)

430 mg9% DV

Quinoa (Cooked) provides 430 mg vs 252 mg in Chia Seeds (+178 mg, +70%).

CalciumChia Seeds higher

Chia Seeds

391 mg30% DV

Quinoa (Cooked)

42.5 mg3% DV

Chia Seeds provides 391 mg vs 42.5 mg in Quinoa (Cooked) (+349 mg, +821%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

Quinoa (Cooked)

3.7 mg21% DV

Chia Seeds provides 4.8 mg vs 3.7 mg in Quinoa (Cooked) (+1.1 mg, +28%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Quinoa (Cooked)

160 mg38% DV

Chia Seeds provides 208 mg vs 160 mg in Quinoa (Cooked) (+47.7 mg, +30%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

Quinoa (Cooked)

380 mg30% DV

Chia Seeds provides 533 mg vs 380 mg in Quinoa (Cooked) (+153 mg, +40%).

ZincChia Seeds higher

Chia Seeds

2.8 mg26% DV

Quinoa (Cooked)

2.7 mg25% DV

Chia Seeds provides 2.8 mg vs 2.7 mg in Quinoa (Cooked) (+0.11 mg, +4%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

2.1 g10% DV

Quinoa (Cooked)

0.58 g3% DV

Chia Seeds provides 2.1 g vs 0.58 g in Quinoa (Cooked) (+1.5 g, +259%).

Chia Seeds vs Quinoa (Cooked)

Chia Seeds

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary