Chia seeds vs. Oats — In-Depth Nutrition Comparison
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The main differences between chia seeds and oats
- Chia seeds are richer in fiber, calcium, vitamin B3, phosphorus, magnesium, iron, and copper, yet oats are richer in manganese and vitamin B1.
- Daily need coverage for manganese for oats is 95% higher.
- Chia seeds contain 12 times more calcium than oats. Chia seeds contain 631mg of calcium, while oats contain 54mg.
- Oats contain less saturated fat.
- Chia seeds have a lower glycemic index than oats.
Food types used in this article are Seeds, chia seeds, dried and Oats.
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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.
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% |
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.
Contains more Vitamin CVitamin C | +∞% |
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Polyunsaturated fat | 23.665g | 2.535g | 141% |
Selenium | 55.2µg | 100% | |
Fiber | 34.4g | 10.6g | 95% |
Manganese | 2.723mg | 4.916mg | 95% |
Calcium | 631mg | 54mg | 58% |
Vitamin B3 | 8.83mg | 0.961mg | 49% |
Phosphorus | 860mg | 523mg | 48% |
Magnesium | 335mg | 177mg | 38% |
Iron | 7.72mg | 4.72mg | 38% |
Fats | 30.74g | 6.9g | 37% |
Copper | 0.924mg | 0.626mg | 33% |
Vitamin B5 | 1.349mg | 27% | |
Vitamin B1 | 0.62mg | 0.763mg | 12% |
Saturated fat | 3.33g | 1.217g | 10% |
Vitamin B6 | 0.119mg | 9% | |
Carbs | 42.12g | 66.27g | 8% |
Zinc | 4.58mg | 3.97mg | 6% |
Calories | 486kcal | 389kcal | 5% |
Vitamin E | 0.5mg | 3% | |
Folate | 49µg | 56µg | 2% |
Vitamin B2 | 0.17mg | 0.139mg | 2% |
Vitamin C | 1.6mg | 0mg | 2% |
Protein | 16.54g | 16.89g | 1% |
Sodium | 16mg | 2mg | 1% |
Potassium | 407mg | 429mg | 1% |
Net carbs | 7.72g | 55.67g | N/A |
Trans fat | 0.14g | N/A | |
Monounsaturated fat | 2.309g | 2.178g | 0% |
Tryptophan | 0.436mg | 0.234mg | 0% |
Threonine | 0.709mg | 0.575mg | 0% |
Isoleucine | 0.801mg | 0.694mg | 0% |
Leucine | 1.371mg | 1.284mg | 0% |
Lysine | 0.97mg | 0.701mg | 0% |
Methionine | 0.588mg | 0.312mg | 0% |
Phenylalanine | 1.016mg | 0.895mg | 0% |
Valine | 0.95mg | 0.937mg | 0% |
Histidine | 0.531mg | 0.405mg | 0% |
Omega-3 - ALA | 17.83g | N/A | |
Omega-6 - Linoleic acid | 5.835g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
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
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
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