Side-by-Side Comparison

Chia Seeds vs Whole Milk (3.25% Fat)

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 fresh glass of pure white milk on neutral studio surface

dairy

Whole Milk (3.25% Fat)

61Calories

3.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-87%

Whole Milk (3.25% Fat)

Whole Milk (3.25% Fat) has fewer calories (energy) (61 kcal vs 486 kcal, 425 kcal less).

Higher Protein

+425%

Chia Seeds

Chia Seeds provides 16.5 g vs 3.2 g in Whole Milk (3.25% Fat) (+13.4 g, +425%).

Higher Dietary Fiber

Chia Seeds

Chia Seeds provides 34.4 g vs 0 g in Whole Milk (3.25% Fat) (+34.4 g).

Higher Vitamin C

Chia Seeds

Chia Seeds provides 1.6 mg vs 0 mg in Whole Milk (3.25% Fat) (+1.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Whole Milk (3.25% Fat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Whole Milk (3.25% Fat)

61 kcal3% DV

Chia Seeds provides 486 kcal vs 61 kcal in Whole Milk (3.25% Fat) (+425 kcal, +697%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

Whole Milk (3.25% Fat)

3.2 g6% DV

Chia Seeds provides 16.5 g vs 3.2 g in Whole Milk (3.25% Fat) (+13.4 g, +425%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Whole Milk (3.25% Fat)

4.8 g2% DV

Chia Seeds provides 42.1 g vs 4.8 g in Whole Milk (3.25% Fat) (+37.3 g, +778%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Whole Milk (3.25% Fat)

0 g

Chia Seeds has higher dietary fiber (34.4 g vs 0 g).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Whole Milk (3.25% Fat)

3.3 g4% DV

Chia Seeds provides 30.7 g vs 3.3 g in Whole Milk (3.25% Fat) (+27.5 g, +846%).

Total SugarsWhole Milk (3.25% Fat) higher

Chia Seeds

0 g

Whole Milk (3.25% Fat)

5.1 g10% DV

Whole Milk (3.25% Fat) has higher total sugars (5.1 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

1.6 mg2% DV

Whole Milk (3.25% Fat)

0 mg

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

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Chia Seeds

3.0 µg

Whole Milk (3.25% Fat)

46 µg5% DV

Whole Milk (3.25% Fat) provides 46 µg vs 3.0 µg in Chia Seeds (+43 µg, +1433%).

Vitamin DWhole Milk (3.25% Fat) higher

Chia Seeds

0 µg

Whole Milk (3.25% Fat)

1.3 µg7% DV

Whole Milk (3.25% Fat) has higher vitamin d (1.3 µg vs 0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.50 mg3% DV

Whole Milk (3.25% Fat)

0.07 mg

Chia Seeds provides 0.50 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+0.43 mg, +614%).

Vitamin KWhole Milk (3.25% Fat) higher

Chia Seeds

0 µg

Whole Milk (3.25% Fat)

0.3 µg

Whole Milk (3.25% Fat) has higher vitamin k (0.3 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

49 µg12% DV

Whole Milk (3.25% Fat)

5.0 µg1% DV

Chia Seeds provides 49 µg vs 5.0 µg in Whole Milk (3.25% Fat) (+44 µg, +880%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Whole Milk (3.25% Fat)

0.05 mg4% DV

Chia Seeds provides 0.62 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+0.57 mg, +1248%).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.17 mg13% DV

Whole Milk (3.25% Fat)

0.17 mg13% DV

Both Chia Seeds and Whole Milk (3.25% Fat) provide similar amounts of riboflavin (vitamin b2) (0.17 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Whole Milk (3.25% Fat)

0.09 mg1% DV

Chia Seeds provides 8.8 mg vs 0.09 mg in Whole Milk (3.25% Fat) (+8.7 mg, +9821%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Whole Milk (3.25% Fat)

0.37 mg7% DV

Chia Seeds provides 0.94 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+0.57 mg, +152%).

Vitamin B6Similar

Chia Seeds

0.08 mg5% DV

Whole Milk (3.25% Fat)

0.04 mg2% DV

Both Chia Seeds and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Chia Seeds

0 µg

Whole Milk (3.25% Fat)

0.5 µg19% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Chia Seeds

16.0 mg1% DV

Whole Milk (3.25% Fat)

43.0 mg2% DV

Whole Milk (3.25% Fat) provides 43.0 mg vs 16.0 mg in Chia Seeds (+27.0 mg, +169%).

PotassiumChia Seeds higher

Chia Seeds

407 mg9% DV

Whole Milk (3.25% Fat)

132 mg3% DV

Chia Seeds provides 407 mg vs 132 mg in Whole Milk (3.25% Fat) (+275 mg, +208%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Whole Milk (3.25% Fat)

113 mg9% DV

Chia Seeds provides 631 mg vs 113 mg in Whole Milk (3.25% Fat) (+518 mg, +458%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Whole Milk (3.25% Fat)

0.03 mg

Chia Seeds provides 7.7 mg vs 0.03 mg in Whole Milk (3.25% Fat) (+7.7 mg, +25633%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Whole Milk (3.25% Fat)

10.0 mg2% DV

Chia Seeds provides 335 mg vs 10.0 mg in Whole Milk (3.25% Fat) (+325 mg, +3250%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Whole Milk (3.25% Fat)

84.0 mg7% DV

Chia Seeds provides 860 mg vs 84.0 mg in Whole Milk (3.25% Fat) (+776 mg, +924%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Whole Milk (3.25% Fat)

0.37 mg3% DV

Chia Seeds provides 4.6 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+4.2 mg, +1138%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

Whole Milk (3.25% Fat)

1.9 g9% DV

Chia Seeds provides 3.3 g vs 1.9 g in Whole Milk (3.25% Fat) (+1.5 g, +79%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Whole Milk (3.25% Fat)244 g (1 cup (244 g))

Macronutrients6 nutrients

Calories (Energy)Whole Milk (3.25% Fat) higher

Chia Seeds

58 kcal3% DV

Whole Milk (3.25% Fat)

149 kcal7% DV

Whole Milk (3.25% Fat) provides 149 kcal vs 58 kcal in Chia Seeds (+91 kcal, +155%).

ProteinWhole Milk (3.25% Fat) higher

Chia Seeds

2.0 g4% DV

Whole Milk (3.25% Fat)

7.7 g15% DV

Whole Milk (3.25% Fat) provides 7.7 g vs 2.0 g in Chia Seeds (+5.7 g, +287%).

CarbohydratesWhole Milk (3.25% Fat) higher

Chia Seeds

5.1 g2% DV

Whole Milk (3.25% Fat)

11.7 g4% DV

Whole Milk (3.25% Fat) provides 11.7 g vs 5.1 g in Chia Seeds (+6.7 g, +132%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

Whole Milk (3.25% Fat)

0 g

Chia Seeds has higher dietary fiber (4.1 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Chia Seeds

3.7 g5% DV

Whole Milk (3.25% Fat)

7.9 g10% DV

Whole Milk (3.25% Fat) provides 7.9 g vs 3.7 g in Chia Seeds (+4.2 g, +115%).

Total SugarsWhole Milk (3.25% Fat) higher

Chia Seeds

0 g

Whole Milk (3.25% Fat)

12.3 g25% DV

Whole Milk (3.25% Fat) has higher total sugars (12.3 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.19 mg

Whole Milk (3.25% Fat)

0 mg

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

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Chia Seeds

0.4 µg

Whole Milk (3.25% Fat)

112 µg12% DV

Whole Milk (3.25% Fat) provides 112 µg vs 0.4 µg in Chia Seeds (+112 µg, +31078%).

Vitamin DWhole Milk (3.25% Fat) higher

Chia Seeds

0 µg

Whole Milk (3.25% Fat)

3.2 µg16% DV

Whole Milk (3.25% Fat) has higher vitamin d (3.2 µg vs 0 µg).

Vitamin EWhole Milk (3.25% Fat) higher

Chia Seeds

0.06 mg

Whole Milk (3.25% Fat)

0.17 mg1% DV

Whole Milk (3.25% Fat) provides slightly more vitamin e (0.17 mg vs 0.06 mg).

Vitamin KWhole Milk (3.25% Fat) higher

Chia Seeds

0 µg

Whole Milk (3.25% Fat)

0.7 µg1% DV

Whole Milk (3.25% Fat) has higher vitamin k (0.7 µg vs 0 µg).

Folate (DFE)Whole Milk (3.25% Fat) higher

Chia Seeds

5.9 µg1% DV

Whole Milk (3.25% Fat)

12 µg3% DV

Whole Milk (3.25% Fat) provides 12 µg vs 5.9 µg in Chia Seeds (+6.3 µg, +107%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.07 mg6% DV

Whole Milk (3.25% Fat)

0.11 mg9% DV

Both Chia Seeds and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Chia Seeds

0.02 mg2% DV

Whole Milk (3.25% Fat)

0.41 mg32% DV

Whole Milk (3.25% Fat) provides 0.41 mg vs 0.02 mg in Chia Seeds (+0.39 mg, +1921%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Whole Milk (3.25% Fat)

0.22 mg1% DV

Chia Seeds provides 1.1 mg vs 0.22 mg in Whole Milk (3.25% Fat) (+0.84 mg, +388%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Chia Seeds

0.11 mg2% DV

Whole Milk (3.25% Fat)

0.91 mg18% DV

Whole Milk (3.25% Fat) provides 0.91 mg vs 0.11 mg in Chia Seeds (+0.80 mg, +707%).

Vitamin B6Whole Milk (3.25% Fat) higher

Chia Seeds

0.01 mg1% DV

Whole Milk (3.25% Fat)

0.09 mg5% DV

Whole Milk (3.25% Fat) provides slightly more vitamin b6 (0.09 mg vs 0.01 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Chia Seeds

0 µg

Whole Milk (3.25% Fat)

1.1 µg46% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Chia Seeds

1.9 mg

Whole Milk (3.25% Fat)

105 mg5% DV

Whole Milk (3.25% Fat) provides 105 mg vs 1.9 mg in Chia Seeds (+103 mg, +5365%).

PotassiumWhole Milk (3.25% Fat) higher

Chia Seeds

48.8 mg1% DV

Whole Milk (3.25% Fat)

322 mg7% DV

Whole Milk (3.25% Fat) provides 322 mg vs 48.8 mg in Chia Seeds (+273 mg, +559%).

CalciumWhole Milk (3.25% Fat) higher

Chia Seeds

75.7 mg6% DV

Whole Milk (3.25% Fat)

276 mg21% DV

Whole Milk (3.25% Fat) provides 276 mg vs 75.7 mg in Chia Seeds (+200 mg, +264%).

IronChia Seeds higher

Chia Seeds

0.93 mg5% DV

Whole Milk (3.25% Fat)

0.07 mg

Chia Seeds provides 0.93 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+0.85 mg, +1166%).

MagnesiumChia Seeds higher

Chia Seeds

40.2 mg10% DV

Whole Milk (3.25% Fat)

24.4 mg6% DV

Chia Seeds provides 40.2 mg vs 24.4 mg in Whole Milk (3.25% Fat) (+15.8 mg, +65%).

PhosphorusWhole Milk (3.25% Fat) higher

Chia Seeds

103 mg8% DV

Whole Milk (3.25% Fat)

205 mg16% DV

Whole Milk (3.25% Fat) provides 205 mg vs 103 mg in Chia Seeds (+102 mg, +99%).

ZincWhole Milk (3.25% Fat) higher

Chia Seeds

0.55 mg5% DV

Whole Milk (3.25% Fat)

0.90 mg8% DV

Whole Milk (3.25% Fat) provides 0.90 mg vs 0.55 mg in Chia Seeds (+0.35 mg, +64%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Chia Seeds

0.40 g2% DV

Whole Milk (3.25% Fat)

4.5 g23% DV

Whole Milk (3.25% Fat) provides 4.5 g vs 0.40 g in Chia Seeds (+4.1 g, +1036%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

Whole Milk (3.25% Fat)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Whole Milk (3.25% Fat)

100 kcal5% DV

Both Chia Seeds and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (102 kcal).

ProteinWhole Milk (3.25% Fat) higher

Chia Seeds

3.5 g7% DV

Whole Milk (3.25% Fat)

5.2 g10% DV

Whole Milk (3.25% Fat) provides 5.2 g vs 3.5 g in Chia Seeds (+1.7 g, +49%).

CarbohydratesChia Seeds higher

Chia Seeds

8.8 g3% DV

Whole Milk (3.25% Fat)

7.9 g3% DV

Chia Seeds provides 8.8 g vs 7.9 g in Whole Milk (3.25% Fat) (+0.97 g, +12%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

Whole Milk (3.25% Fat)

0 g

Chia Seeds has higher dietary fiber (7.2 g vs 0 g).

Total FatChia Seeds higher

Chia Seeds

6.5 g8% DV

Whole Milk (3.25% Fat)

5.3 g7% DV

Chia Seeds provides 6.5 g vs 5.3 g in Whole Milk (3.25% Fat) (+1.1 g, +21%).

Total SugarsWhole Milk (3.25% Fat) higher

Chia Seeds

0 g

Whole Milk (3.25% Fat)

8.3 g17% DV

Whole Milk (3.25% Fat) has higher total sugars (8.3 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.34 mg

Whole Milk (3.25% Fat)

0 mg

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

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Chia Seeds

0.6 µg

Whole Milk (3.25% Fat)

75 µg8% DV

Whole Milk (3.25% Fat) provides 75 µg vs 0.6 µg in Chia Seeds (+75 µg, +11875%).

Vitamin DWhole Milk (3.25% Fat) higher

Chia Seeds

0 µg

Whole Milk (3.25% Fat)

2.1 µg11% DV

Whole Milk (3.25% Fat) has higher vitamin d (2.1 µg vs 0 µg).

Vitamin ESimilar

Chia Seeds

0.11 mg1% DV

Whole Milk (3.25% Fat)

0.11 mg1% DV

Both Chia Seeds and Whole Milk (3.25% Fat) provide similar amounts of vitamin e (0.11 mg).

Vitamin KWhole Milk (3.25% Fat) higher

Chia Seeds

0 µg

Whole Milk (3.25% Fat)

0.5 µg

Whole Milk (3.25% Fat) has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

10 µg3% DV

Whole Milk (3.25% Fat)

8.2 µg2% DV

Chia Seeds provides 10 µg vs 8.2 µg in Whole Milk (3.25% Fat) (+2.1 µg, +25%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.13 mg11% DV

Whole Milk (3.25% Fat)

0.08 mg6% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.08 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Chia Seeds

0.04 mg3% DV

Whole Milk (3.25% Fat)

0.28 mg21% DV

Whole Milk (3.25% Fat) provides 0.28 mg vs 0.04 mg in Chia Seeds (+0.24 mg, +676%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Chia Seeds provides 1.9 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+1.7 mg, +1170%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Chia Seeds

0.20 mg4% DV

Whole Milk (3.25% Fat)

0.61 mg12% DV

Whole Milk (3.25% Fat) provides 0.61 mg vs 0.20 mg in Chia Seeds (+0.41 mg, +210%).

Vitamin B6Similar

Chia Seeds

0.02 mg1% DV

Whole Milk (3.25% Fat)

0.06 mg3% DV

Both Chia Seeds and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Chia Seeds

0 µg

Whole Milk (3.25% Fat)

0.7 µg31% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Chia Seeds

3.4 mg

Whole Milk (3.25% Fat)

70.5 mg3% DV

Whole Milk (3.25% Fat) provides 70.5 mg vs 3.4 mg in Chia Seeds (+67.2 mg, +1999%).

PotassiumWhole Milk (3.25% Fat) higher

Chia Seeds

85.5 mg2% DV

Whole Milk (3.25% Fat)

216 mg5% DV

Whole Milk (3.25% Fat) provides 216 mg vs 85.5 mg in Chia Seeds (+131 mg, +153%).

CalciumWhole Milk (3.25% Fat) higher

Chia Seeds

133 mg10% DV

Whole Milk (3.25% Fat)

185 mg14% DV

Whole Milk (3.25% Fat) provides 185 mg vs 133 mg in Chia Seeds (+52.8 mg, +40%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

Whole Milk (3.25% Fat)

0.05 mg

Chia Seeds provides 1.6 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+1.6 mg, +3195%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Whole Milk (3.25% Fat)

16.4 mg4% DV

Chia Seeds provides 70.4 mg vs 16.4 mg in Whole Milk (3.25% Fat) (+54.0 mg, +329%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

Whole Milk (3.25% Fat)

138 mg11% DV

Chia Seeds provides 181 mg vs 138 mg in Whole Milk (3.25% Fat) (+42.8 mg, +31%).

ZincChia Seeds higher

Chia Seeds

0.96 mg9% DV

Whole Milk (3.25% Fat)

0.61 mg6% DV

Chia Seeds provides 0.96 mg vs 0.61 mg in Whole Milk (3.25% Fat) (+0.36 mg, +59%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Chia Seeds

0.70 g3% DV

Whole Milk (3.25% Fat)

3.1 g15% DV

Whole Milk (3.25% Fat) provides 3.1 g vs 0.70 g in Chia Seeds (+2.4 g, +336%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

Whole Milk (3.25% Fat)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Whole Milk (3.25% Fat)

300 kcal15% DV

Both Chia Seeds and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (301 kcal).

ProteinWhole Milk (3.25% Fat) higher

Chia Seeds

10.3 g21% DV

Whole Milk (3.25% Fat)

15.5 g31% DV

Whole Milk (3.25% Fat) provides 15.5 g vs 10.3 g in Chia Seeds (+5.2 g, +51%).

CarbohydratesChia Seeds higher

Chia Seeds

26.1 g9% DV

Whole Milk (3.25% Fat)

23.6 g9% DV

Chia Seeds provides 26.1 g vs 23.6 g in Whole Milk (3.25% Fat) (+2.5 g, +11%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

Whole Milk (3.25% Fat)

0 g

Chia Seeds has higher dietary fiber (21.3 g vs 0 g).

Total FatChia Seeds higher

Chia Seeds

19.1 g24% DV

Whole Milk (3.25% Fat)

16.0 g21% DV

Chia Seeds provides 19.1 g vs 16.0 g in Whole Milk (3.25% Fat) (+3.1 g, +19%).

Total SugarsWhole Milk (3.25% Fat) higher

Chia Seeds

0 g

Whole Milk (3.25% Fat)

24.8 g50% DV

Whole Milk (3.25% Fat) has higher total sugars (24.8 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.99 mg1% DV

Whole Milk (3.25% Fat)

0 mg

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

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Chia Seeds

1.9 µg

Whole Milk (3.25% Fat)

226 µg25% DV

Whole Milk (3.25% Fat) provides 226 µg vs 1.9 µg in Chia Seeds (+224 µg, +12068%).

Vitamin DWhole Milk (3.25% Fat) higher

Chia Seeds

0 µg

Whole Milk (3.25% Fat)

6.4 µg32% DV

Whole Milk (3.25% Fat) has higher vitamin d (6.4 µg vs 0 µg).

Vitamin ESimilar

Chia Seeds

0.31 mg2% DV

Whole Milk (3.25% Fat)

0.34 mg2% DV

Both Chia Seeds and Whole Milk (3.25% Fat) provide similar amounts of vitamin e (0.31 mg).

Vitamin KWhole Milk (3.25% Fat) higher

Chia Seeds

0 µg

Whole Milk (3.25% Fat)

1.5 µg1% DV

Whole Milk (3.25% Fat) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

30 µg8% DV

Whole Milk (3.25% Fat)

25 µg6% DV

Chia Seeds provides 30 µg vs 25 µg in Whole Milk (3.25% Fat) (+5.8 µg, +23%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.38 mg32% DV

Whole Milk (3.25% Fat)

0.23 mg19% DV

Chia Seeds provides 0.38 mg vs 0.23 mg in Whole Milk (3.25% Fat) (+0.16 mg, +70%).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Chia Seeds

0.11 mg8% DV

Whole Milk (3.25% Fat)

0.83 mg64% DV

Whole Milk (3.25% Fat) provides 0.83 mg vs 0.11 mg in Chia Seeds (+0.73 mg, +689%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Whole Milk (3.25% Fat)

0.44 mg3% DV

Chia Seeds provides 5.5 mg vs 0.44 mg in Whole Milk (3.25% Fat) (+5.0 mg, +1150%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Chia Seeds

0.58 mg12% DV

Whole Milk (3.25% Fat)

1.8 mg37% DV

Whole Milk (3.25% Fat) provides 1.8 mg vs 0.58 mg in Chia Seeds (+1.3 mg, +215%).

Vitamin B6Whole Milk (3.25% Fat) higher

Chia Seeds

0.05 mg3% DV

Whole Milk (3.25% Fat)

0.18 mg10% DV

Whole Milk (3.25% Fat) provides slightly more vitamin b6 (0.18 mg vs 0.05 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Chia Seeds

0 µg

Whole Milk (3.25% Fat)

2.2 µg92% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Chia Seeds

9.9 mg

Whole Milk (3.25% Fat)

212 mg9% DV

Whole Milk (3.25% Fat) provides 212 mg vs 9.9 mg in Chia Seeds (+202 mg, +2033%).

PotassiumWhole Milk (3.25% Fat) higher

Chia Seeds

252 mg5% DV

Whole Milk (3.25% Fat)

649 mg14% DV

Whole Milk (3.25% Fat) provides 649 mg vs 252 mg in Chia Seeds (+397 mg, +157%).

CalciumWhole Milk (3.25% Fat) higher

Chia Seeds

391 mg30% DV

Whole Milk (3.25% Fat)

556 mg43% DV

Whole Milk (3.25% Fat) provides 556 mg vs 391 mg in Chia Seeds (+165 mg, +42%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Chia Seeds provides 4.8 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+4.6 mg, +3143%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Whole Milk (3.25% Fat)

49.2 mg12% DV

Chia Seeds provides 208 mg vs 49.2 mg in Whole Milk (3.25% Fat) (+159 mg, +322%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

Whole Milk (3.25% Fat)

413 mg33% DV

Chia Seeds provides 533 mg vs 413 mg in Whole Milk (3.25% Fat) (+120 mg, +29%).

ZincChia Seeds higher

Chia Seeds

2.8 mg26% DV

Whole Milk (3.25% Fat)

1.8 mg17% DV

Chia Seeds provides 2.8 mg vs 1.8 mg in Whole Milk (3.25% Fat) (+1.0 mg, +56%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Chia Seeds

2.1 g10% DV

Whole Milk (3.25% Fat)

9.2 g46% DV

Whole Milk (3.25% Fat) provides 9.2 g vs 2.1 g in Chia Seeds (+7.1 g, +343%).

Chia Seeds vs Whole Milk (3.25% Fat)

Chia Seeds

Whole Milk (3.25% Fat)

Nutritional Takeaways

Comparison Summary