Avocado vs. Chia Seeds
Nutrition comparison of Avocado and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and chia seeds:
- Both chia seeds and avocado are high in calories, dietary fiber and potassium.
- Chia seed has more thiamin and niacin, however, avocado contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and avocado are high in calories. Chia seed has 191% more calories than avocado - chia seed has 486 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, lighter in carbs and much heavier in fat compared to chia seeds per calorie. Avocado has a macronutrient ratio of 4:19:77 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Chia Seeds | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 19% | 33% |
| Fat | 77% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and avocado has 79% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both chia seeds and avocado are high in dietary fiber. Chia seed has 406% more dietary fiber than avocado - chia seed has 34.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado and chia seeds contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 744% more protein than avocado - chia seed has 16.5g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Avocado has 36% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both chia seeds and avocado are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 450% more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than chia seed - avocado has 7ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Avocado has 294% more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than chia seed - avocado has 21ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin and niacin, however, avocado contains more pantothenic acid and Vitamin B6. Both avocado and chia seeds contain significant amounts of riboflavin and folate.
| Avocado | Chia Seeds | |
|---|---|---|
| Thiamin | 0.075 MG | 0.62 MG |
| Riboflavin | 0.143 MG | 0.17 MG |
| Niacin | 1.912 MG | 8.83 MG |
| Pantothenic acid | 1.463 MG | ~ |
| Vitamin B6 | 0.287 MG | ~ |
| Folate | 89 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 47 times more calcium than avocado - chia seed has 631mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Chia seed is an excellent source of iron and it has 11 times more iron than avocado - chia seed has 7.7mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both chia seeds and avocado are high in potassium. Avocado has 25% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Avocado | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 17.83 G |
| Total | 0.125 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than avocado per 100 grams.
| Avocado | Chia Seeds | |
|---|---|---|
| linoleic acid | 1.674 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 1.674 G | 5.928 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Avocado (Avocados, raw, California) and Chia Seeds (Seeds, chia seeds, dried) .
Avocado g
()
|
Daily Values (%) |
Chia Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or avocado contain more calories in 100 grams?Both chia seeds and avocado are high in calories. Chia seed has 190% more calories than avocado - chia seed has 486 calories in 100g and avocado has 167 calories.
Does chia seeds or avocado have more carbohydrates?
By weight, chia seed is high in carbohydrates and avocado has 80% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does chia seeds or avocado contain more calcium?
Chia seed is a rich source of calcium and it has 47 times more calcium than avocado - chia seed has 631mg of calcium in 100 grams and avocado has 13mg of calcium.
Does chia seeds or avocado contain more iron?
Chia seed is an abundant source of iron and it has 11 times more iron than avocado - chia seed has 7.7mg of iron in 100 grams and avocado has 0.61mg of iron.
Does chia seeds or avocado contain more potassium?
Both chia seeds and avocado are high in potassium. Avocado has 30% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and avocado has 507mg of potassium.