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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
221%
154%
Comparison summary
Which food contains less Sodium?
Oats contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 2.113g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 44)
Which food is cheaper?
Chia seeds is cheaper (difference - $0.6)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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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.