Chia Seeds vs. Cabbage
Nutrition comparison of Chia Seeds and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and cabbage:
- Both cabbage and chia seeds are high in dietary fiber.
- Cabbage has 96.9 times less saturated fat than chia seed.
- Cabbage has signficantly more Vitamin K than chia seed.
- Cabbage is an excellent source of Vitamin C.
- Chia seed has more thiamin, riboflavin and niacin, however, cabbage contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and cabbage has 95% less calories than chia seed - cabbage 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 cabbage per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Cabbage | |
|---|---|---|
| Protein | 13% | 17% |
| Carbohydrates | 33% | 80% |
| Fat | 54% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and cabbage has 86% less carbohydrates than chia seed - cabbage has 5.8g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both cabbage and chia seeds are high in dietary fiber. Chia seed has 12 times more dietary fiber than cabbage - cabbage has 2.5g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than cabbage - cabbage has 3.2g 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 11 times more protein than cabbage - cabbage has 1.3g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Cabbage has 96.9 times less saturated fat than chia seed - cabbage has 0.03g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and cabbage are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cabbage does not contain significant amounts.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 21 times more Vitamin C than chia seed - cabbage has 36.6mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Cabbage and chia seeds contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Cabbage and chia seeds contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than chia seed - cabbage has 76ug 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, cabbage contains more pantothenic acid and Vitamin B6. Both chia seeds and cabbage contain significant amounts of folate.
| Chia Seeds | Cabbage | |
|---|---|---|
| Thiamin | 0.62 MG | 0.061 MG |
| Riboflavin | 0.17 MG | 0.04 MG |
| Niacin | 8.83 MG | 0.234 MG |
| Pantothenic acid | ~ | 0.212 MG |
| Vitamin B6 | ~ | 0.124 MG |
| Folate | 49 UG | 43 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 14 times more calcium than cabbage - cabbage has 40mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 15 times more iron than cabbage - cabbage has 0.47mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 139% more potassium than cabbage - cabbage has 170mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than cabbage per 100 grams.
| Chia Seeds | Cabbage | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.017 G |
| Total | 5.928 G | 0.017 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 Cabbage (Cabbage, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Cabbage 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 cabbage or chia seeds contain more calories in 100 grams?Chia seed is high in calories and cabbage has 100% less calories than chia seed - cabbage has 25 calories in 100g and chia seed has 486 calories.
Does cabbage or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and cabbage has 90% fewer carbohydrates than chia seed - cabbage has 5.8g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does cabbage or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 14 times more calcium than cabbage - cabbage has 40mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does cabbage or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 15 times more iron than cabbage - cabbage has 0.47mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does cabbage or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 140% more potassium than cabbage - cabbage has 170mg of potassium in 100 grams and chia seed has 407mg of potassium.