Boiled Egg vs. Chia Seeds

Nutrition comparison of Cooked Boiled Egg and Chia Seeds

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked boiled egg versus chia seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in boiled egg and chia seeds:

  • Both chia seeds and boiled egg are high in calcium, calories and protein.
  • Boiled egg is a great source of Vitamin A and Vitamin D.
  • Chia seed has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Chia seed is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of boiled egg 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.

USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.

Image of Boiled Egg src
Image of Chia Seeds src

Calories and Carbs

calories

Both chia seeds and boiled egg are high in calories. Chia seed has 214% more calories than boiled egg - chia seed has 486 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is much heavier in protein, much lighter in carbs and heavier in fat compared to chia seeds per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Chia Seeds
Protein 34% 13%
Carbohydrates 3% 33%
Fat 64% 54%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and boiled egg has 97% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

dietary fiber

Chia seed is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - chia seed has 34.4g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.

sugar

Chia seed has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and chia seed does not contain significant amounts.

Protein

protein

Both chia seeds and boiled egg are high in protein. Chia seed has 31% more protein than boiled egg - chia seed has 16.5g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Chia seeds and boiled egg contain similar amounts of saturated fat - chia seed has 3.3g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

trans fat

Both chia seeds and boiled egg are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and boiled egg does not contain significant amounts.

cholesterol

Boiled egg is high in cholesterol and chia seed has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and chia seed does not contain significant amounts.

Vitamins

Vitamin C

Chia seed has more Vitamin C than boiled egg - chia seed has 1.6mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.

Vitamin A

Boiled egg is a great source of Vitamin A and it has more Vitamin A than chia seed - boiled egg has 149ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin D

Boiled egg is a great source of Vitamin D and it has more Vitamin D than chia seed - boiled egg has 87iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Chia seeds and boiled egg contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Boiled egg and chia seeds contain similar amounts of Vitamin K - boiled egg has 0.3ug 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, boiled egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both boiled egg and chia seeds contain significant amounts of folate.

Boiled Egg Chia Seeds
Thiamin 0.066 MG 0.62 MG
Riboflavin 0.513 MG 0.17 MG
Niacin 0.064 MG 8.83 MG
Pantothenic acid 1.398 MG ~
Vitamin B6 0.121 MG ~
Folate 44 UG 49 UG
Vitamin B12 1.11 UG ~

Minerals

calcium

Both chia seeds and boiled egg are high in calcium. Chia seed has 11 times more calcium than boiled egg - chia seed has 631mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Chia seed is an excellent source of iron and it has 549% more iron than boiled egg - chia seed has 7.7mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Chia seed is an excellent source of potassium and it has 223% more potassium than boiled egg - chia seed has 407mg of potassium per 100 grams and boiled egg has 126mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than chia seed per 100 grams.

Boiled Egg Chia Seeds
alpha linoleic acid 0.035 G 17.83 G
DHA 0.038 G ~
EPA 0.005 G ~
Total 0.078 G 17.83 G

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than boiled egg per 100 grams.

Boiled Egg Chia Seeds
linoleic acid 1.188 G 5.835 G
other omega 6 ~ 0.093 G
Total 1.188 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Chia Seeds (Seeds, chia seeds, dried) .

Cooked Boiled Egg g

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FAQ

Does chia seeds or boiled egg contain more calories in 100 grams?
Both chia seeds and boiled egg are high in calories. Chia seed has 210% more calories than boiled egg - chia seed has 486 calories in 100g and boiled egg has 155 calories.

Is chia seeds or boiled egg better for protein?
Both chia seeds and boiled egg are high in protein. Chia seed has 30% more protein than boiled egg - chia seed has 16.5g of protein per 100 grams and boiled egg has 12.6g of protein.

Does chia seeds or boiled egg have more carbohydrates?
By weight, chia seed is high in carbohydrates and boiled egg has 100% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and boiled egg has 1.1g of carbohydrates.

Does chia seeds or boiled egg contain more calcium?
Both chia seeds and boiled egg are high in calcium. Chia seed has 11 times more calcium than boiled egg - chia seed has 631mg of calcium in 100 grams and boiled egg has 50mg of calcium.

Does chia seeds or boiled egg contain more iron?
Chia seed is an abundant source of iron and it has 550% more iron than boiled egg - chia seed has 7.7mg of iron in 100 grams and boiled egg has 1.2mg of iron.

Does chia seeds or boiled egg contain more potassium?
Chia seed is a rich source of potassium and it has 220% more potassium than boiled egg - chia seed has 407mg of potassium in 100 grams and boiled egg has 126mg of potassium.