Chia Seeds vs. Cucumber
Nutrition comparison of Chia Seeds and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and cucumber:
- Chia seed has more thiamin, riboflavin, niacin and folate, however, cucumber contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Cucumber has 89 times less saturated fat than chia seed.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and cucumber has 97% less calories than chia seed - cucumber has 15 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 cucumber for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Cucumber | |
|---|---|---|
| Protein | 13% | 15% |
| Carbohydrates | 33% | 80% |
| Fat | 54% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and cucumber has 91% less carbohydrates than chia seed - cucumber has 3.6g 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 67 times more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than cucumber - cucumber has 1.7g 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 24 times more protein than cucumber - cucumber has 0.65g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Cucumber has 89 times less saturated fat than chia seed - cucumber has 0.04g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and cucumber are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cucumber does not contain significant amounts.
Vitamins
Vitamin C
Cucumber and chia seeds contain similar amounts of Vitamin C - cucumber has 2.8mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Cucumber and chia seeds contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Cucumber and chia seeds contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Cucumber has more Vitamin K than chia seed - cucumber has 16.4ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, cucumber contains more pantothenic acid and Vitamin B6.
| Chia Seeds | Cucumber | |
|---|---|---|
| Thiamin | 0.62 MG | 0.027 MG |
| Riboflavin | 0.17 MG | 0.033 MG |
| Niacin | 8.83 MG | 0.098 MG |
| Pantothenic acid | ~ | 0.259 MG |
| Vitamin B6 | ~ | 0.04 MG |
| Folate | 49 UG | 7 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 38 times more calcium than cucumber - cucumber 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 26 times more iron than cucumber - cucumber has 0.28mg 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 177% more potassium than cucumber - cucumber has 147mg 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 cucumber per 100 grams.
| Chia Seeds | Cucumber | |
|---|---|---|
| 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 cucumber per 100 grams.
| Chia Seeds | Cucumber | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.028 G |
| Total | 5.928 G | 0.028 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 Cucumber (Cucumber, with peel, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Cucumber 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 cucumber or chia seeds contain more calories in 100 grams?Chia seed is high in calories and cucumber has 100% less calories than chia seed - cucumber has 15 calories in 100g and chia seed has 486 calories.
Does cucumber or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and cucumber has 90% fewer carbohydrates than chia seed - cucumber has 3.6g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does cucumber or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 38 times more calcium than cucumber - cucumber has 16mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does cucumber or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 26 times more iron than cucumber - cucumber has 0.28mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does cucumber or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 180% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and chia seed has 407mg of potassium.