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  6. Chia seeds vs. Oatmeal

Chia seeds vs. Oatmeal — In-Depth Nutrition Comparison

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How are Chia seeds and Oatmeal different?

  • Chia seeds has more Fiber, Phosphorus, Copper, Manganese, Selenium, Magnesium, Calcium, Vitamin B3, Zinc, and Vitamin B1 than Oatmeal.
  • Daily need coverage for Fiber from Chia seeds is 131% higher.
  • Chia seeds contains 14 times more Copper than Oatmeal. While Chia seeds contains 0.924mg of Copper, Oatmeal contains only 0.066mg.

Seeds, chia seeds, dried and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Chia seeds vs Oatmeal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +1188.5%
Contains more CalciumCalcium +688.8%
Contains more PotassiumPotassium +567.2%
Contains more IronIron +29.5%
Contains more CopperCopper +1300%
Contains more ZincZinc +638.7%
Contains more PhosphorusPhosphorus +1016.9%
Contains less SodiumSodium -67.3%
Contains more ManganeseManganese +388%
Contains more SeleniumSelenium +1004%

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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 0% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +138.5%
Contains more Vitamin B3Vitamin B3 +191.9%
Contains more FolateFolate +11.4%
Contains more Vitamin AVitamin A +701.9%
Contains more Vitamin B2Vitamin B2 +26.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +597.9%
Contains more FatsFats +2160.3%
Contains more CarbsCarbs +260.9%
Contains more OtherOther +742.1%
Contains more WaterWater +1348.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated Fat +490.5%
Contains more Poly. FatPolyunsaturated fat +5455.2%
Contains less Sat. FatSaturated Fat -93.2%

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 Oatmeal
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Oatmeal Opinion
Calories 486kcal 68kcal Chia seeds
Protein 16.54g 2.37g Chia seeds
Fats 30.74g 1.36g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 9.97g Oatmeal
Carbs 42.12g 11.67g Chia seeds
Magnesium 335mg 26mg Chia seeds
Calcium 631mg 80mg Chia seeds
Potassium 407mg 61mg Chia seeds
Iron 7.72mg 5.96mg Chia seeds
Sugar 0.46g Chia seeds
Fiber 34.4g 1.7g Chia seeds
Copper 0.924mg 0.066mg Chia seeds
Zinc 4.58mg 0.62mg Chia seeds
Starch 10.37g Oatmeal
Phosphorus 860mg 77mg Chia seeds
Sodium 16mg 49mg Chia seeds
Vitamin A 54IU 433IU Oatmeal
Vitamin A 130µg Oatmeal
Vitamin E 0.5mg 0.07mg Chia seeds
Manganese 2.723mg 0.558mg Chia seeds
Selenium 55.2µg 5µg Chia seeds
Vitamin B1 0.62mg 0.26mg Chia seeds
Vitamin B2 0.17mg 0.215mg Oatmeal
Vitamin B3 8.83mg 3.025mg Chia seeds
Vitamin B5 0.317mg Oatmeal
Vitamin B6 0.29mg Oatmeal
Vitamin K 0.4µg Oatmeal
Folate 49µg 44µg Chia seeds
Trans Fat 0.14g 0.003g Oatmeal
Choline 4.7mg Oatmeal
Saturated Fat 3.33g 0.226g Oatmeal
Monounsaturated Fat 2.309g 0.391g Chia seeds
Polyunsaturated fat 23.665g 0.426g Chia seeds
Tryptophan 0.436mg 0.04mg Chia seeds
Threonine 0.709mg 0.083mg Chia seeds
Isoleucine 0.801mg 0.105mg Chia seeds
Leucine 1.371mg 0.2mg Chia seeds
Lysine 0.97mg 0.135mg Chia seeds
Methionine 0.588mg 0.04mg Chia seeds
Phenylalanine 1.016mg 0.13mg Chia seeds
Valine 0.95mg 0.151mg Chia seeds
Histidine 0.531mg 0.057mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Oatmeal
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
25%
Oatmeal
Minerals Daily Need Coverage Score
221%
Chia seeds
45%
Oatmeal

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 3.104g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 64)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.