Chia Seeds vs. Beets
Nutrition comparison of Chia Seeds and Beets
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:
- Both beets and chia seeds are high in dietary fiber and potassium.
- Beet has 122.3 times less saturated fat than chia seed.
- Chia seed has more thiamin, riboflavin and niacin, however, beet contains more pantothenic acid, Vitamin B6 and folate.
- Chia seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
Chia seed has less sugar than beet - beet has 6.8g 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 927% more protein than beet - beet has 1.6g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
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.
trans 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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
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: Chia Seeds (Seeds, chia seeds, dried) and Beets (Beets, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Beets 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 beets or chia seeds contain more calories in 100 grams?Chia seed is high in calories and beet has 90% less calories than chia seed - beet has 43 calories in 100g and chia seed has 486 calories.
Does beets or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and beet has 80% fewer carbohydrates than chia seed - beet has 9.6g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does beets or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 38 times more calcium than beet - beet has 16mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does beets or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 870% more iron than beet - beet has 0.8mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does beets or chia seeds contain more potassium?
Both beets and chia seeds are high in potassium. Chia seed has 30% more potassium than beet - beet has 325mg of potassium in 100 grams and chia seed has 407mg of potassium.