Chia Seeds vs. Cauliflower
Nutrition comparison of Chia Seeds and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and cauliflower:
- Both cauliflower and chia seeds are high in potassium.
- Cauliflower has 24.6 times less saturated fat than chia seed.
- Cauliflower is an excellent source of Vitamin C.
- Chia seed has more thiamin, riboflavin and niacin, however, cauliflower contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and cauliflower has 95% less calories than chia seed - cauliflower has 25 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Cauliflower | |
|---|---|---|
| Protein | 13% | 26% |
| Carbohydrates | 33% | 66% |
| Fat | 54% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and cauliflower has 88% less carbohydrates than chia seed - cauliflower has 5g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 16 times more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than cauliflower - cauliflower has 1.9g 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 761% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Cauliflower has 24.6 times less saturated fat than chia seed - cauliflower has 0.13g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and cauliflower are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 29 times more Vitamin C than chia seed - cauliflower has 48.2mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than cauliflower - chia seed has 16.2ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and chia seeds contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than chia seed - cauliflower has 15.5ug 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, cauliflower contains more pantothenic acid and Vitamin B6. Both chia seeds and cauliflower contain significant amounts of folate.
| Chia Seeds | Cauliflower | |
|---|---|---|
| Thiamin | 0.62 MG | 0.05 MG |
| Riboflavin | 0.17 MG | 0.06 MG |
| Niacin | 8.83 MG | 0.507 MG |
| Pantothenic acid | ~ | 0.667 MG |
| Vitamin B6 | ~ | 0.184 MG |
| Folate | 49 UG | 57 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 27 times more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 17 times more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both cauliflower and chia seeds are high in potassium. Chia seed has 36% more potassium than cauliflower - cauliflower has 299mg 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 cauliflower per 100 grams.
| Chia Seeds | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.015 G |
| Total | 17.83 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than cauliflower per 100 grams.
| Chia Seeds | Cauliflower | |
|---|---|---|
| other omega 6 | 0.093 G | 0.003 G |
| linoleic acid | 5.835 G | 0.016 G |
| Total | 5.928 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or chia seeds contain more calories in 100 grams?Chia seed is high in calories and cauliflower has 100% less calories than chia seed - cauliflower has 25 calories in 100g and chia seed has 486 calories.
Does cauliflower or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and cauliflower has 90% fewer carbohydrates than chia seed - cauliflower has 5g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does cauliflower or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 27 times more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does cauliflower or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 17 times more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does cauliflower or chia seeds contain more potassium?
Both cauliflower and chia seeds are high in potassium. Chia seed has 40% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and chia seed has 407mg of potassium.