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.
Detailed nutritional comparison of avocado and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Avocado src
Image of Chia Seeds src

Calories and Carbs

calories

Both chia seeds and avocado are high in calories - chia seed has 486kcal of calories per 100 grams and avocado has 167kcal of calories.

dietary fiber

Both chia seeds and avocado are high in dietary fiber - 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 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 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

Chia seed has more trans fat than avocado - chia seed has 0.14g of trans fat per 100 grams and avocado does not contain significant amounts.

Vitamins

Vitamin C

Avocado has 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 more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

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 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 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 - 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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %


Compare Food