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  6. Chia seeds vs. Oat

Chia seeds vs. Oat — In-Depth Nutrition Comparison

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The main differences between Chia seeds and Oat

  • Chia seeds is richer in Fiber, Calcium, Vitamin B3, Phosphorus, Magnesium, Iron, and Copper, yet Oat is richer in Manganese, and Vitamin B1.
  • Daily need coverage for Manganese from Oat is 95% higher.
  • Chia seeds contains 12 times more Calcium than Oat. Chia seeds contains 631mg of Calcium, while Oat contains 54mg.
  • Oat contains less Saturated Fat.

Food types used in this article are Seeds, chia seeds, dried and Oats.

Infographic

Chia seeds vs Oat infographic
Infographic link

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%
Oat
Oat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +89.3%
Contains more CalciumCalcium +1068.5%
Contains more IronIron +63.6%
Contains more CopperCopper +47.6%
Contains more ZincZinc +15.4%
Contains more PhosphorusPhosphorus +64.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +80.5%
~equal in Potassium ~429mg

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%
Oat
Oat
4
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +22.3%
Contains more Vitamin B3Vitamin B3 +818.8%
Contains more Vitamin B1Vitamin B1 +23.1%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Oat
Oat
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more FatsFats +345.5%
Contains more OtherOther +179.1%
Contains more CarbsCarbs +57.3%
Contains more WaterWater +41.7%
~equal in Protein ~16.89g

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
Oat
Oat
1
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Poly. FatPolyunsaturated fat +833.5%
Contains less Sat. FatSaturated Fat -63.5%
~equal in Monounsaturated Fat ~2.178g

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

All nutrients comparison - raw data values

Nutrient Chia seeds Oat Opinion
Calories 486kcal 389kcal Chia seeds
Protein 16.54g 16.89g Oat
Fats 30.74g 6.9g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 55.67g Oat
Carbs 42.12g 66.27g Oat
Magnesium 335mg 177mg Chia seeds
Calcium 631mg 54mg Chia seeds
Potassium 407mg 429mg Oat
Iron 7.72mg 4.72mg Chia seeds
Fiber 34.4g 10.6g Chia seeds
Copper 0.924mg 0.626mg Chia seeds
Zinc 4.58mg 3.97mg Chia seeds
Phosphorus 860mg 523mg Chia seeds
Sodium 16mg 2mg Oat
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 4.916mg Oat
Selenium 55.2µg Chia seeds
Vitamin B1 0.62mg 0.763mg Oat
Vitamin B2 0.17mg 0.139mg Chia seeds
Vitamin B3 8.83mg 0.961mg Chia seeds
Vitamin B5 1.349mg Oat
Vitamin B6 0.119mg Oat
Folate 49µg 56µg Oat
Trans Fat 0.14g Oat
Saturated Fat 3.33g 1.217g Oat
Monounsaturated Fat 2.309g 2.178g Chia seeds
Polyunsaturated fat 23.665g 2.535g Chia seeds
Tryptophan 0.436mg 0.234mg Chia seeds
Threonine 0.709mg 0.575mg Chia seeds
Isoleucine 0.801mg 0.694mg Chia seeds
Leucine 1.371mg 1.284mg Chia seeds
Lysine 0.97mg 0.701mg Chia seeds
Methionine 0.588mg 0.312mg Chia seeds
Phenylalanine 1.016mg 0.895mg Chia seeds
Valine 0.95mg 0.937mg Chia seeds
Histidine 0.531mg 0.405mg 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 Oat
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
30%
Oat
Minerals Daily Need Coverage Score
221%
Chia seeds
154%
Oat

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 2.113g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 44)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.6)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.