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Chia seeds vs. Honey — In-Depth Nutrition Comparison

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Important differences between chia seeds and honey

  • Honey has less fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 137% more.
  • Honey has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Honey.

Infographic

Chia seeds vs Honey infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Honey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
Contains more MagnesiumMagnesium +16650%
Contains more CalciumCalcium +10416.7%
Contains more PotassiumPotassium +682.7%
Contains more IronIron +1738.1%
Contains more CopperCopper +2466.7%
Contains more ZincZinc +1981.8%
Contains more PhosphorusPhosphorus +21400%
Contains more ManganeseManganese +3303.8%
Contains more SeleniumSelenium +6800%
Contains less SodiumSodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Honey
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +347.4%
Contains more Vitamin B3Vitamin B3 +7197.5%
Contains more FolateFolate +2350%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Honey
2
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more ProteinProtein +5413.3%
Contains more FatsFats +∞%
Contains more OtherOther +2300%
Contains more CarbsCarbs +95.6%
Contains more WaterWater +194.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Honey
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Honey DV% diff.
Polyunsaturated fat 23.665g 0g 158%
Fiber 34.4g 0.2g 137%
Phosphorus 860mg 4mg 122%
Manganese 2.723mg 0.08mg 115%
Selenium 55.2µg 0.8µg 99%
Copper 0.924mg 0.036mg 99%
Iron 7.72mg 0.42mg 91%
Magnesium 335mg 2mg 79%
Calcium 631mg 6mg 63%
Vitamin B3 8.83mg 0.121mg 54%
Vitamin B1 0.62mg 0mg 52%
Fructose 40.94g 51%
Fats 30.74g 0g 47%
Zinc 4.58mg 0.22mg 40%
Protein 16.54g 0.3g 32%
Saturated fat 3.33g 0g 15%
Carbs 42.12g 82.4g 13%
Folate 49µg 2µg 12%
Vitamin B2 0.17mg 0.038mg 10%
Potassium 407mg 52mg 10%
Calories 486kcal 304kcal 9%
Monounsaturated fat 2.309g 0g 6%
Vitamin E 0.5mg 0mg 3%
Vitamin B6 0.024mg 2%
Vitamin C 1.6mg 0.5mg 1%
Sodium 16mg 4mg 1%
Vitamin B5 0.068mg 1%
Net carbs 7.72g 82.2g N/A
Sugar 82.12g N/A
Trans fat 0.14g N/A
Choline 2.2mg 0%
Tryptophan 0.436mg 0.004mg 0%
Threonine 0.709mg 0.004mg 0%
Isoleucine 0.801mg 0.008mg 0%
Leucine 1.371mg 0.01mg 0%
Lysine 0.97mg 0.008mg 0%
Methionine 0.588mg 0.001mg 0%
Phenylalanine 1.016mg 0.011mg 0%
Valine 0.95mg 0.009mg 0%
Histidine 0.531mg 0.001mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Honey
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
2%
Honey
Minerals Daily Need Coverage Score
221%
Chia seeds
6%
Honey

Comparison summary

Which food contains less Sodium?
Honey
Honey contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Honey
Honey is lower in Saturated fat (difference - 3.33g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 82.12g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 46)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.