Side-by-Side Comparison

Chia Seeds vs Sweet Potato (Baked/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

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-81%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) has fewer calories (energy) (90 kcal vs 486 kcal, 396 kcal less).

Higher Protein

+723%

Chia Seeds

Chia Seeds provides 16.5 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+14.5 g, +723%).

Higher Dietary Fiber

+942%

Chia Seeds

Chia Seeds provides 34.4 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+31.1 g, +942%).

Higher Vitamin C

+1125%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 1.6 mg in Chia Seeds (+18.0 mg, +1125%).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Chia Seeds provides 486 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+396 kcal, +440%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Chia Seeds provides 16.5 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+14.5 g, +723%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Chia Seeds provides 42.1 g vs 20.7 g in Sweet Potato (Baked/Cooked) (+21.4 g, +103%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Chia Seeds provides 34.4 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+31.1 g, +942%).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Sweet Potato (Baked/Cooked)

0.15 g

Chia Seeds provides 30.7 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+30.6 g, +20393%).

Total SugarsSweet Potato (Baked/Cooked) higher

Chia Seeds

0 g

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) has higher total sugars (6.5 g vs 0 g).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Chia Seeds

1.6 mg2% DV

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 1.6 mg in Chia Seeds (+18.0 mg, +1125%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Chia Seeds

3.0 µg

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) provides 961 µg vs 3.0 µg in Chia Seeds (+958 µg, +31933%).

Vitamin DSimilar

Chia Seeds

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Chia Seeds

0.50 mg3% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.71 mg vs 0.50 mg in Chia Seeds (+0.21 mg, +42%).

Vitamin KSweet Potato (Baked/Cooked) higher

Chia Seeds

0 µg

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (2.3 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

49 µg12% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Chia Seeds provides 49 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+43 µg, +717%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Chia Seeds provides 0.62 mg vs 0.11 mg in Sweet Potato (Baked/Cooked) (+0.51 mg, +479%).

Riboflavin (Vitamin B2)Chia Seeds higher

Chia Seeds

0.17 mg13% DV

Sweet Potato (Baked/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

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Chia Seeds provides 8.8 mg vs 1.5 mg in Sweet Potato (Baked/Cooked) (+7.3 mg, +494%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Chia Seeds provides 0.94 mg vs 0.88 mg in Sweet Potato (Baked/Cooked) (+0.06 mg, +6%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Chia Seeds

0.08 mg5% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.08 mg in Chia Seeds (+0.21 mg, +257%).

Vitamin B12Similar

Chia Seeds

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Chia Seeds

16.0 mg1% DV

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 16.0 mg in Chia Seeds (+20.0 mg, +125%).

PotassiumSweet Potato (Baked/Cooked) higher

Chia Seeds

407 mg9% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Sweet Potato (Baked/Cooked) provides 475 mg vs 407 mg in Chia Seeds (+68.0 mg, +17%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Chia Seeds provides 631 mg vs 38.0 mg in Sweet Potato (Baked/Cooked) (+593 mg, +1561%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Chia Seeds provides 7.7 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+7.0 mg, +1019%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Chia Seeds provides 335 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+308 mg, +1141%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Chia Seeds provides 860 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+806 mg, +1493%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Chia Seeds provides 4.6 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+4.3 mg, +1331%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

Sweet Potato (Baked/Cooked)

0.05 g

Chia Seeds provides 3.3 g vs 0.05 g in Sweet Potato (Baked/Cooked) (+3.3 g, +6560%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

Macronutrients6 nutrients

Calories (Energy)Sweet Potato (Baked/Cooked) higher

Chia Seeds

58 kcal3% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Sweet Potato (Baked/Cooked) provides 103 kcal vs 58 kcal in Chia Seeds (+44 kcal, +76%).

ProteinSweet Potato (Baked/Cooked) higher

Chia Seeds

2.0 g4% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Sweet Potato (Baked/Cooked) provides 2.3 g vs 2.0 g in Chia Seeds (+0.31 g, +15%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Chia Seeds

5.1 g2% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Sweet Potato (Baked/Cooked) provides 23.6 g vs 5.1 g in Chia Seeds (+18.6 g, +367%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Chia Seeds provides 4.1 g vs 3.8 g in Sweet Potato (Baked/Cooked) (+0.37 g, +10%).

Total FatChia Seeds higher

Chia Seeds

3.7 g5% DV

Sweet Potato (Baked/Cooked)

0.17 g

Chia Seeds provides 3.7 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+3.5 g, +2057%).

Total SugarsSweet Potato (Baked/Cooked) higher

Chia Seeds

0 g

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) has higher total sugars (7.4 g vs 0 g).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Chia Seeds

0.19 mg

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Sweet Potato (Baked/Cooked) provides 22.3 mg vs 0.19 mg in Chia Seeds (+22.2 mg, +11538%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Chia Seeds

0.4 µg

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) provides 1,096 µg vs 0.4 µg in Chia Seeds (+1,095 µg, +304217%).

Vitamin DSimilar

Chia Seeds

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Chia Seeds

0.06 mg

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.81 mg vs 0.06 mg in Chia Seeds (+0.75 mg, +1249%).

Vitamin KSweet Potato (Baked/Cooked) higher

Chia Seeds

0 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (2.6 µg vs 0 µg).

Folate (DFE)Sweet Potato (Baked/Cooked) higher

Chia Seeds

5.9 µg1% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Sweet Potato (Baked/Cooked) provides 6.8 µg vs 5.9 µg in Chia Seeds (+1.0 µg, +16%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.07 mg6% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Chia Seeds

0.02 mg2% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.02 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Chia Seeds

1.1 mg7% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 1.1 mg in Chia Seeds (+0.64 mg, +60%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Chia Seeds

0.11 mg2% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.11 mg in Chia Seeds (+0.89 mg, +793%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Chia Seeds

0.01 mg1% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.01 mg in Chia Seeds (+0.32 mg, +3296%).

Vitamin B12Similar

Chia Seeds

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Chia Seeds

1.9 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 1.9 mg in Chia Seeds (+39.1 mg, +2038%).

PotassiumSweet Potato (Baked/Cooked) higher

Chia Seeds

48.8 mg1% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 48.8 mg in Chia Seeds (+493 mg, +1009%).

CalciumChia Seeds higher

Chia Seeds

75.7 mg6% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Chia Seeds provides 75.7 mg vs 43.3 mg in Sweet Potato (Baked/Cooked) (+32.4 mg, +75%).

IronChia Seeds higher

Chia Seeds

0.93 mg5% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Chia Seeds provides 0.93 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+0.14 mg, +18%).

MagnesiumChia Seeds higher

Chia Seeds

40.2 mg10% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Chia Seeds provides 40.2 mg vs 30.8 mg in Sweet Potato (Baked/Cooked) (+9.4 mg, +31%).

PhosphorusChia Seeds higher

Chia Seeds

103 mg8% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Chia Seeds provides 103 mg vs 61.6 mg in Sweet Potato (Baked/Cooked) (+41.6 mg, +68%).

ZincChia Seeds higher

Chia Seeds

0.55 mg5% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Chia Seeds provides 0.55 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.18 mg, +51%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.40 g2% DV

Sweet Potato (Baked/Cooked)

0.06 g

Chia Seeds provides 0.40 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.34 g, +601%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (102 kcal).

ProteinChia Seeds higher

Chia Seeds

3.5 g7% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Chia Seeds provides 3.5 g vs 2.2 g in Sweet Potato (Baked/Cooked) (+1.2 g, +56%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Chia Seeds

8.8 g3% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 8.8 g in Chia Seeds (+14.1 g, +160%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Chia Seeds provides 7.2 g vs 3.7 g in Sweet Potato (Baked/Cooked) (+3.6 g, +97%).

Total FatChia Seeds higher

Chia Seeds

6.5 g8% DV

Sweet Potato (Baked/Cooked)

0.17 g

Chia Seeds provides 6.5 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+6.3 g, +3777%).

Total SugarsSweet Potato (Baked/Cooked) higher

Chia Seeds

0 g

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Sweet Potato (Baked/Cooked) has higher total sugars (7.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Chia Seeds

0.34 mg

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Sweet Potato (Baked/Cooked) provides 21.8 mg vs 0.34 mg in Chia Seeds (+21.4 mg, +6375%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Chia Seeds

0.6 µg

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) provides 1,067 µg vs 0.6 µg in Chia Seeds (+1,066 µg, +169219%).

Vitamin DSimilar

Chia Seeds

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Chia Seeds

0.11 mg1% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.11 mg in Chia Seeds (+0.68 mg, +651%).

Vitamin KSweet Potato (Baked/Cooked) higher

Chia Seeds

0 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (2.6 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

10 µg3% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Chia Seeds provides 10 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+3.6 µg, +55%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.13 mg11% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.13 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Chia Seeds

0.04 mg3% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Chia Seeds provides 1.9 mg vs 1.7 mg in Sweet Potato (Baked/Cooked) (+0.20 mg, +12%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Chia Seeds

0.20 mg4% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.20 mg in Chia Seeds (+0.78 mg, +397%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Chia Seeds

0.02 mg1% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.02 mg in Chia Seeds (+0.30 mg, +1790%).

Vitamin B12Similar

Chia Seeds

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Chia Seeds

3.4 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 3.4 mg in Chia Seeds (+36.6 mg, +1089%).

PotassiumSweet Potato (Baked/Cooked) higher

Chia Seeds

85.5 mg2% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 85.5 mg in Chia Seeds (+442 mg, +517%).

CalciumChia Seeds higher

Chia Seeds

133 mg10% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Chia Seeds provides 133 mg vs 42.2 mg in Sweet Potato (Baked/Cooked) (+90.3 mg, +214%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Chia Seeds provides 1.6 mg vs 0.77 mg in Sweet Potato (Baked/Cooked) (+0.86 mg, +112%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Chia Seeds provides 70.4 mg vs 30.0 mg in Sweet Potato (Baked/Cooked) (+40.4 mg, +135%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Chia Seeds provides 181 mg vs 59.9 mg in Sweet Potato (Baked/Cooked) (+121 mg, +201%).

ZincChia Seeds higher

Chia Seeds

0.96 mg9% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Chia Seeds provides 0.96 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.61 mg, +171%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.70 g3% DV

Sweet Potato (Baked/Cooked)

0.06 g

Chia Seeds provides 0.70 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.64 g, +1160%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (301 kcal).

ProteinChia Seeds higher

Chia Seeds

10.3 g21% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Chia Seeds provides 10.3 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+3.6 g, +53%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Chia Seeds

26.1 g9% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 26.1 g in Chia Seeds (+42.8 g, +164%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Chia Seeds provides 21.3 g vs 11.0 g in Sweet Potato (Baked/Cooked) (+10.3 g, +94%).

Total FatChia Seeds higher

Chia Seeds

19.1 g24% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Chia Seeds provides 19.1 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+18.6 g, +3716%).

Total SugarsSweet Potato (Baked/Cooked) higher

Chia Seeds

0 g

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Sweet Potato (Baked/Cooked) has higher total sugars (21.6 g vs 0 g).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Chia Seeds

0.99 mg1% DV

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Sweet Potato (Baked/Cooked) provides 65.3 mg vs 0.99 mg in Chia Seeds (+64.3 mg, +6479%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Chia Seeds

1.9 µg

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) provides 3,200 µg vs 1.9 µg in Chia Seeds (+3,198 µg, +171950%).

Vitamin DSimilar

Chia Seeds

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Chia Seeds

0.31 mg2% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 0.31 mg in Chia Seeds (+2.1 mg, +663%).

Vitamin KSweet Potato (Baked/Cooked) higher

Chia Seeds

0 µg

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (7.7 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

30 µg8% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Chia Seeds provides 30 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+10 µg, +52%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.38 mg32% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.38 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Chia Seeds

0.11 mg8% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.11 mg in Chia Seeds (+0.25 mg, +235%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Chia Seeds provides 5.5 mg vs 5.0 mg in Sweet Potato (Baked/Cooked) (+0.52 mg, +11%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Chia Seeds

0.58 mg12% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.58 mg in Chia Seeds (+2.4 mg, +405%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Chia Seeds

0.05 mg3% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.05 mg in Chia Seeds (+0.90 mg, +1820%).

Vitamin B12Similar

Chia Seeds

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Chia Seeds and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Chia Seeds

9.9 mg

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 9.9 mg in Chia Seeds (+110 mg, +1108%).

PotassiumSweet Potato (Baked/Cooked) higher

Chia Seeds

252 mg5% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 252 mg in Chia Seeds (+1,329 mg, +527%).

CalciumChia Seeds higher

Chia Seeds

391 mg30% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Chia Seeds provides 391 mg vs 127 mg in Sweet Potato (Baked/Cooked) (+265 mg, +209%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Chia Seeds provides 4.8 mg vs 2.3 mg in Sweet Potato (Baked/Cooked) (+2.5 mg, +108%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Chia Seeds provides 208 mg vs 89.9 mg in Sweet Potato (Baked/Cooked) (+118 mg, +131%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Chia Seeds provides 533 mg vs 180 mg in Sweet Potato (Baked/Cooked) (+353 mg, +197%).

ZincChia Seeds higher

Chia Seeds

2.8 mg26% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Chia Seeds provides 2.8 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+1.8 mg, +166%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

2.1 g10% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Chia Seeds provides 2.1 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+1.9 g, +1140%).

Chia Seeds vs Sweet Potato (Baked/Cooked)

Chia Seeds

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary