Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and beets:
Chia seed is high in calories and beet has 91% less calories than chia seed - beet has 43 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is much lighter in carbs, much heavier in fat and similar to beets for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Chia Seeds | Beets | |
---|---|---|
Protein | 13% | 14% |
Carbohydrates | 33% | 83% |
Fat | 54% | 3% |
Alcohol | ~ | ~ |
Chia seed is high in carbohydrates and beet has 77% less carbohydrates than chia seed - beet has 9.6g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
Both beets and chia seeds are high in dietary fiber. Chia seed has 11 times more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
Chia seed has less sugar than beet - beet has 6.8g of sugar per 100 grams and chia seed does not contain significant amounts.
Chia seed is an excellent source of protein and it has 927% more protein than beet - beet has 1.6g of protein per 100 grams and chia seed has 16.5g of protein.
Beet has 122.3 times less saturated fat than chia seed - beet has 0.03g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
Both chia seeds and beets are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and beet does not contain significant amounts.
Beet has 206% more Vitamin C than chia seed - beet has 4.9mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Beets and chia seeds contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Beets and chia seeds contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Beets and chia seeds contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
Chia seed has more thiamin, riboflavin and niacin, however, beet contains more pantothenic acid, Vitamin B6 and folate.
Chia Seeds | Beets | |
---|---|---|
Thiamin | 0.62 MG | 0.031 MG |
Riboflavin | 0.17 MG | 0.04 MG |
Niacin | 8.83 MG | 0.334 MG |
Pantothenic acid | ~ | 0.155 MG |
Vitamin B6 | ~ | 0.067 MG |
Folate | 49 UG | 109 UG |
Chia seed is an excellent source of calcium and it has 38 times more calcium than beet - beet has 16mg of calcium per 100 grams and chia seed has 631mg of calcium.
Chia seed is an excellent source of iron and it has 865% more iron than beet - beet has 0.8mg of iron per 100 grams and chia seed has 7.7mg of iron.
Both beets and chia seeds are high in potassium. Chia seed has 25% more potassium than beet - beet has 325mg of potassium per 100 grams and chia seed has 407mg of potassium.
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than beet per 100 grams.
Chia Seeds | Beets | |
---|---|---|
alpha linoleic acid | 17.83 G | 0.005 G |
Total | 17.83 G | 0.005 G |
Comparing omega-6 fatty acids, chia seed has more linoleic acid than beet per 100 grams.
Chia Seeds | Beets | |
---|---|---|
other omega 6 | 0.093 G | ~ |
linoleic acid | 5.835 G | 0.055 G |
Total | 5.928 G | 0.055 G |
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: Chia Seeds (Seeds, chia seeds, dried) and Beets (Beets, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Beets g
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||