Side-by-Side Comparison

Chia Seeds vs Spinach (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

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-95%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 486 kcal, 463 kcal less).

Higher Protein

+478%

Chia Seeds

Chia Seeds provides 16.5 g vs 2.9 g in Spinach (Raw) (+13.7 g, +478%).

Higher Dietary Fiber

+1464%

Chia Seeds

Chia Seeds provides 34.4 g vs 2.2 g in Spinach (Raw) (+32.2 g, +1464%).

Higher Vitamin C

+1656%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 1.6 mg in Chia Seeds (+26.5 mg, +1656%).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Spinach (Raw)

23 kcal1% DV

Chia Seeds provides 486 kcal vs 23 kcal in Spinach (Raw) (+463 kcal, +2013%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

Spinach (Raw)

2.9 g6% DV

Chia Seeds provides 16.5 g vs 2.9 g in Spinach (Raw) (+13.7 g, +478%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Spinach (Raw)

3.6 g1% DV

Chia Seeds provides 42.1 g vs 3.6 g in Spinach (Raw) (+38.5 g, +1060%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Spinach (Raw)

2.2 g8% DV

Chia Seeds provides 34.4 g vs 2.2 g in Spinach (Raw) (+32.2 g, +1464%).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Spinach (Raw)

0.39 g1% DV

Chia Seeds provides 30.7 g vs 0.39 g in Spinach (Raw) (+30.4 g, +7782%).

Total SugarsSpinach (Raw) higher

Chia Seeds

0 g

Spinach (Raw)

0.42 g1% DV

Spinach (Raw) has higher total sugars (0.42 g vs 0 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Chia Seeds

1.6 mg2% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 1.6 mg in Chia Seeds (+26.5 mg, +1656%).

Vitamin A (RAE)Spinach (Raw) higher

Chia Seeds

3.0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 3.0 µg in Chia Seeds (+466 µg, +15533%).

Vitamin DSimilar

Chia Seeds

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Chia Seeds

0.50 mg3% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.50 mg in Chia Seeds (+1.5 mg, +306%).

Vitamin KSpinach (Raw) higher

Chia Seeds

0 µg

Spinach (Raw)

483 µg402% DV

Spinach (Raw) has higher vitamin k (483 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Chia Seeds

49 µg12% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 49 µg in Chia Seeds (+145 µg, +296%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Spinach (Raw)

0.08 mg7% DV

Chia Seeds provides 0.62 mg vs 0.08 mg in Spinach (Raw) (+0.54 mg, +695%).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.17 mg13% DV

Spinach (Raw)

0.19 mg15% DV

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

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Spinach (Raw)

0.72 mg5% DV

Chia Seeds provides 8.8 mg vs 0.72 mg in Spinach (Raw) (+8.1 mg, +1120%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Spinach (Raw)

0.07 mg1% DV

Chia Seeds provides 0.94 mg vs 0.07 mg in Spinach (Raw) (+0.88 mg, +1346%).

Vitamin B6Spinach (Raw) higher

Chia Seeds

0.08 mg5% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.08 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Chia Seeds

16.0 mg1% DV

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 16.0 mg in Chia Seeds (+63.0 mg, +394%).

PotassiumSpinach (Raw) higher

Chia Seeds

407 mg9% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 407 mg in Chia Seeds (+151 mg, +37%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Spinach (Raw)

99.0 mg8% DV

Chia Seeds provides 631 mg vs 99.0 mg in Spinach (Raw) (+532 mg, +537%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Spinach (Raw)

2.7 mg15% DV

Chia Seeds provides 7.7 mg vs 2.7 mg in Spinach (Raw) (+5.0 mg, +185%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Spinach (Raw)

79.0 mg19% DV

Chia Seeds provides 335 mg vs 79.0 mg in Spinach (Raw) (+256 mg, +324%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Spinach (Raw)

49.0 mg4% DV

Chia Seeds provides 860 mg vs 49.0 mg in Spinach (Raw) (+811 mg, +1655%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Spinach (Raw)

0.53 mg5% DV

Chia Seeds provides 4.6 mg vs 0.53 mg in Spinach (Raw) (+4.1 mg, +764%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

Spinach (Raw)

0.06 g

Chia Seeds provides 3.3 g vs 0.06 g in Spinach (Raw) (+3.3 g, +5186%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

58 kcal3% DV

Spinach (Raw)

7 kcal

Chia Seeds provides 58 kcal vs 7 kcal in Spinach (Raw) (+51 kcal, +745%).

ProteinChia Seeds higher

Chia Seeds

2.0 g4% DV

Spinach (Raw)

0.86 g2% DV

Chia Seeds provides 2.0 g vs 0.86 g in Spinach (Raw) (+1.1 g, +131%).

CarbohydratesChia Seeds higher

Chia Seeds

5.1 g2% DV

Spinach (Raw)

1.1 g

Chia Seeds provides 5.1 g vs 1.1 g in Spinach (Raw) (+4.0 g, +364%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

Spinach (Raw)

0.66 g2% DV

Chia Seeds provides 4.1 g vs 0.66 g in Spinach (Raw) (+3.5 g, +525%).

Total FatChia Seeds higher

Chia Seeds

3.7 g5% DV

Spinach (Raw)

0.12 g

Chia Seeds provides 3.7 g vs 0.12 g in Spinach (Raw) (+3.6 g, +3053%).

Total SugarsSpinach (Raw) higher

Chia Seeds

0 g

Spinach (Raw)

0.13 g

Spinach (Raw) provides slightly more total sugars (0.13 g vs 0 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Chia Seeds

0.19 mg

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) provides 8.4 mg vs 0.19 mg in Chia Seeds (+8.2 mg, +4291%).

Vitamin A (RAE)Spinach (Raw) higher

Chia Seeds

0.4 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 0.4 µg in Chia Seeds (+140 µg, +38983%).

Vitamin DSimilar

Chia Seeds

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Chia Seeds

0.06 mg

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.06 mg in Chia Seeds (+0.55 mg, +915%).

Vitamin KSpinach (Raw) higher

Chia Seeds

0 µg

Spinach (Raw)

145 µg121% DV

Spinach (Raw) has higher vitamin k (145 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Chia Seeds

5.9 µg1% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 5.9 µg in Chia Seeds (+52 µg, +890%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.07 mg6% DV

Spinach (Raw)

0.02 mg2% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.07 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.02 mg2% DV

Spinach (Raw)

0.06 mg4% DV

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

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Spinach (Raw)

0.22 mg1% DV

Chia Seeds provides 1.1 mg vs 0.22 mg in Spinach (Raw) (+0.84 mg, +388%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.11 mg2% DV

Spinach (Raw)

0.02 mg

Chia Seeds provides slightly more pantothenic acid (b5) (0.11 mg vs 0.02 mg).

Vitamin B6Similar

Chia Seeds

0.01 mg1% DV

Spinach (Raw)

0.06 mg3% DV

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

Vitamin B12Similar

Chia Seeds

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Chia Seeds

1.9 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 1.9 mg in Chia Seeds (+21.8 mg, +1134%).

PotassiumSpinach (Raw) higher

Chia Seeds

48.8 mg1% DV

Spinach (Raw)

167 mg4% DV

Spinach (Raw) provides 167 mg vs 48.8 mg in Chia Seeds (+119 mg, +243%).

CalciumChia Seeds higher

Chia Seeds

75.7 mg6% DV

Spinach (Raw)

29.7 mg2% DV

Chia Seeds provides 75.7 mg vs 29.7 mg in Spinach (Raw) (+46.0 mg, +155%).

IronChia Seeds higher

Chia Seeds

0.93 mg5% DV

Spinach (Raw)

0.81 mg5% DV

Chia Seeds provides 0.93 mg vs 0.81 mg in Spinach (Raw) (+0.11 mg, +14%).

MagnesiumChia Seeds higher

Chia Seeds

40.2 mg10% DV

Spinach (Raw)

23.7 mg6% DV

Chia Seeds provides 40.2 mg vs 23.7 mg in Spinach (Raw) (+16.5 mg, +70%).

PhosphorusChia Seeds higher

Chia Seeds

103 mg8% DV

Spinach (Raw)

14.7 mg1% DV

Chia Seeds provides 103 mg vs 14.7 mg in Spinach (Raw) (+88.5 mg, +602%).

ZincChia Seeds higher

Chia Seeds

0.55 mg5% DV

Spinach (Raw)

0.16 mg1% DV

Chia Seeds provides 0.55 mg vs 0.16 mg in Spinach (Raw) (+0.39 mg, +246%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.40 g2% DV

Spinach (Raw)

0.02 g

Chia Seeds provides 0.40 g vs 0.02 g in Spinach (Raw) (+0.38 g, +2014%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Spinach (Raw)

100 kcal5% DV

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

ProteinSpinach (Raw) higher

Chia Seeds

3.5 g7% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 3.5 g in Chia Seeds (+9.0 g, +258%).

CarbohydratesSpinach (Raw) higher

Chia Seeds

8.8 g3% DV

Spinach (Raw)

15.8 g6% DV

Spinach (Raw) provides 15.8 g vs 8.8 g in Chia Seeds (+6.9 g, +79%).

Dietary FiberSpinach (Raw) higher

Chia Seeds

7.2 g26% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 7.2 g in Chia Seeds (+2.3 g, +32%).

Total FatChia Seeds higher

Chia Seeds

6.5 g8% DV

Spinach (Raw)

1.7 g2% DV

Chia Seeds provides 6.5 g vs 1.7 g in Spinach (Raw) (+4.8 g, +281%).

Total SugarsSpinach (Raw) higher

Chia Seeds

0 g

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) has higher total sugars (1.8 g vs 0 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Chia Seeds

0.34 mg

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 0.34 mg in Chia Seeds (+122 mg, +36279%).

Vitamin A (RAE)Spinach (Raw) higher

Chia Seeds

0.6 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 0.6 µg in Chia Seeds (+2,040 µg, +323733%).

Vitamin DSimilar

Chia Seeds

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Chia Seeds

0.11 mg1% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.11 mg in Chia Seeds (+8.7 mg, +8310%).

Vitamin KSpinach (Raw) higher

Chia Seeds

0 µg

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) has higher vitamin k (2,101 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Chia Seeds

10 µg3% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 10 µg in Chia Seeds (+834 µg, +8101%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Chia Seeds

0.13 mg11% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.13 mg in Chia Seeds (+0.21 mg, +161%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Chia Seeds

0.04 mg3% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.04 mg in Chia Seeds (+0.79 mg, +2203%).

Niacin (Vitamin B3)Spinach (Raw) higher

Chia Seeds

1.9 mg12% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 1.9 mg in Chia Seeds (+1.3 mg, +70%).

Pantothenic Acid (B5)Spinach (Raw) higher

Chia Seeds

0.20 mg4% DV

Spinach (Raw)

0.28 mg6% DV

Spinach (Raw) provides 0.28 mg vs 0.20 mg in Chia Seeds (+0.09 mg, +43%).

Vitamin B6Spinach (Raw) higher

Chia Seeds

0.02 mg1% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.02 mg in Chia Seeds (+0.83 mg, +4949%).

Vitamin B12Similar

Chia Seeds

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Chia Seeds

3.4 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 3.4 mg in Chia Seeds (+340 mg, +10128%).

PotassiumSpinach (Raw) higher

Chia Seeds

85.5 mg2% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 85.5 mg in Chia Seeds (+2,342 mg, +2740%).

CalciumSpinach (Raw) higher

Chia Seeds

133 mg10% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 133 mg in Chia Seeds (+298 mg, +225%).

IronSpinach (Raw) higher

Chia Seeds

1.6 mg9% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 1.6 mg in Chia Seeds (+10.2 mg, +627%).

MagnesiumSpinach (Raw) higher

Chia Seeds

70.4 mg17% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 70.4 mg in Chia Seeds (+273 mg, +388%).

PhosphorusSpinach (Raw) higher

Chia Seeds

181 mg14% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 181 mg in Chia Seeds (+32.5 mg, +18%).

ZincSpinach (Raw) higher

Chia Seeds

0.96 mg9% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.96 mg in Chia Seeds (+1.3 mg, +140%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.70 g3% DV

Spinach (Raw)

0.27 g1% DV

Chia Seeds provides 0.70 g vs 0.27 g in Spinach (Raw) (+0.43 g, +155%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Spinach (Raw)

300 kcal15% DV

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

ProteinSpinach (Raw) higher

Chia Seeds

10.3 g21% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 10.3 g in Chia Seeds (+27.0 g, +264%).

CarbohydratesSpinach (Raw) higher

Chia Seeds

26.1 g9% DV

Spinach (Raw)

47.3 g17% DV

Spinach (Raw) provides 47.3 g vs 26.1 g in Chia Seeds (+21.2 g, +81%).

Dietary FiberSpinach (Raw) higher

Chia Seeds

21.3 g76% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 21.3 g in Chia Seeds (+7.4 g, +35%).

Total FatChia Seeds higher

Chia Seeds

19.1 g24% DV

Spinach (Raw)

5.1 g7% DV

Chia Seeds provides 19.1 g vs 5.1 g in Spinach (Raw) (+14.0 g, +275%).

Total SugarsSpinach (Raw) higher

Chia Seeds

0 g

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) has higher total sugars (5.5 g vs 0 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Chia Seeds

0.99 mg1% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 0.99 mg in Chia Seeds (+365 mg, +36838%).

Vitamin A (RAE)Spinach (Raw) higher

Chia Seeds

1.9 µg

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 1.9 µg in Chia Seeds (+6,114 µg, +328704%).

Vitamin DSimilar

Chia Seeds

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Chia Seeds

0.31 mg2% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.31 mg in Chia Seeds (+26.2 mg, +8439%).

Vitamin KSpinach (Raw) higher

Chia Seeds

0 µg

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) has higher vitamin k (6,297 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Chia Seeds

30 µg8% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 30 µg in Chia Seeds (+2,499 µg, +8227%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Chia Seeds

0.38 mg32% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.38 mg in Chia Seeds (+0.63 mg, +165%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Chia Seeds

0.11 mg8% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.11 mg in Chia Seeds (+2.4 mg, +2238%).

Niacin (Vitamin B3)Spinach (Raw) higher

Chia Seeds

5.5 mg34% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 5.5 mg in Chia Seeds (+4.0 mg, +72%).

Pantothenic Acid (B5)Spinach (Raw) higher

Chia Seeds

0.58 mg12% DV

Spinach (Raw)

0.85 mg17% DV

Spinach (Raw) provides 0.85 mg vs 0.58 mg in Chia Seeds (+0.26 mg, +45%).

Vitamin B6Spinach (Raw) higher

Chia Seeds

0.05 mg3% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.05 mg in Chia Seeds (+2.5 mg, +5027%).

Vitamin B12Similar

Chia Seeds

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Chia Seeds

9.9 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 9.9 mg in Chia Seeds (+1,020 mg, +10285%).

PotassiumSpinach (Raw) higher

Chia Seeds

252 mg5% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 252 mg in Chia Seeds (+7,024 mg, +2784%).

CalciumSpinach (Raw) higher

Chia Seeds

391 mg30% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 391 mg in Chia Seeds (+900 mg, +230%).

IronSpinach (Raw) higher

Chia Seeds

4.8 mg27% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 4.8 mg in Chia Seeds (+30.6 mg, +638%).

MagnesiumSpinach (Raw) higher

Chia Seeds

208 mg49% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 208 mg in Chia Seeds (+822 mg, +396%).

PhosphorusSpinach (Raw) higher

Chia Seeds

533 mg43% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 533 mg in Chia Seeds (+106 mg, +20%).

ZincSpinach (Raw) higher

Chia Seeds

2.8 mg26% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 2.8 mg in Chia Seeds (+4.1 mg, +143%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

2.1 g10% DV

Spinach (Raw)

0.82 g4% DV

Chia Seeds provides 2.1 g vs 0.82 g in Spinach (Raw) (+1.2 g, +151%).

Chia Seeds vs Spinach (Raw)

Chia Seeds

Spinach (Raw)

Nutritional Takeaways

Comparison Summary