Beef vs. Chia Seeds
Nutrition comparison of Cooked Beef 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
beef
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and chia seeds:
- Both beef and chia seeds are high in calories, iron, potassium and protein.
- Chia seed has 7.3 times less trans fat than beef.
- Chia seed has more thiamin and folate, however, beef contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and chia seeds are high in calories. Chia seed has 75% more calories than beef - beef has 277 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and heavier in fat compared to chia seeds per calorie. Beef has a macronutrient ratio of 38:0:62 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Chia Seeds | |
|---|---|---|
| Protein | 38% | 13% |
| Carbohydrates | ~ | 33% |
| Fat | 62% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and beef has less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than beef - chia seed has 34.4g of dietary fiber per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and chia seeds are high in protein. Beef has 53% more protein than chia seed - beef has 25.4g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Beef is high in saturated fat and chia seed has 55% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Chia seed has 7.3 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and chia seed has 0.14g of trans fat.
cholesterol
Chia seed has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than beef - chia seed has 1.6mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and chia seeds contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Beef and chia seeds contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Beef and chia seeds contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Beef and chia seeds contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin and folate, however, beef contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and chia seeds contain significant amounts of riboflavin and niacin.
| Beef | Chia Seeds | |
|---|---|---|
| Thiamin | 0.051 MG | 0.62 MG |
| Riboflavin | 0.176 MG | 0.17 MG |
| Niacin | 4.537 MG | 8.83 MG |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | ~ |
| Folate | 11 UG | 49 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 17 times more calcium than beef - beef has 35mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both beef and chia seeds are high in iron. Chia seed has 243% more iron than beef - beef has 2.3mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both beef and chia seeds are high in potassium. Chia seed has 48% more potassium than beef - beef has 275mg 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 beef per 100 grams.
| Beef | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 17.83 G |
| Total | 0.056 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than beef per 100 grams.
| Beef | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.013 G | 0.093 G |
| linoleic acid | 0.39 G | 5.835 G |
| Total | 0.403 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Chia Seeds (Seeds, chia seeds, dried) .
Cooked Beef g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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 % |
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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 % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
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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 | |||
FAQ
Does beef or chia seeds contain more calories in 100 grams?Both beef and chia seeds are high in calories. Chia seed has 80% more calories than beef - beef has 277 calories in 100g and chia seed has 486 calories.
Is beef or chia seeds better for protein?
Both beef and chia seeds are high in protein. Beef has 50% more protein than chia seed - beef has 25.4g of protein per 100 grams and chia seed has 16.5g of protein.
Does chia seeds or beef have more carbohydrates?
By weight, chia seed is high in carbohydrates and beef has fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and beef has no carbs..
Does beef or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 17 times more calcium than beef - beef has 35mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does beef or chia seeds contain more iron?
Both beef and chia seeds are high in iron. Chia seed has 240% more iron than beef - beef has 2.3mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does beef or chia seeds contain more potassium?
Both beef and chia seeds are high in potassium. Chia seed has 50% more potassium than beef - beef has 275mg of potassium in 100 grams and chia seed has 407mg of potassium.