Chia Seeds vs. Edamame

Nutrition comparison of Chia Seeds and Edamame

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

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

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

  • Both edamame and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Chia seed has more thiamin and niacin, however, edamame contains more pantothenic acid, Vitamin B6 and folate.
  • Edamame has 4.3 times less saturated fat than chia seed.
Detailed nutritional comparison of chia seeds and edamame 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: Chia Seeds (Seeds, chia seeds, dried) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.

Image of Chia Seeds src
Image of Edamame src

Calories and Carbs

calories

Both edamame and chia seeds are high in calories. Chia seed has 302% more calories than edamame - edamame has 121 calories per 100 grams and chia seed has 486 calories.

For macronutrient ratios, chia seeds is much lighter in protein, heavier in carbs and heavier in fat compared to edamame per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chia Seeds Edamame
Protein 13% 37%
Carbohydrates 33% 27%
Fat 54% 36%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and edamame has 79% less carbohydrates than chia seed - edamame has 8.9g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Both edamame and chia seeds are high in dietary fiber. Chia seed has 562% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

sugar

Chia seed has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and chia seed does not contain significant amounts.

Protein

protein

Both edamame and chia seeds are high in protein. Chia seed has 39% more protein than edamame - edamame has 11.9g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Edamame has 4.3 times less saturated fat than chia seed - edamame has 0.62g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

Both edamame and chia seeds are low in trans fat - edamame has 0.01g of trans fat per 100 grams and chia seed has 0.14g of trans fat.

Vitamins

Vitamin C

Edamame has 281% more Vitamin C than chia seed - edamame has 6.1mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.

Vitamin A

Edamame has more Vitamin A than chia seed - edamame has 15ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Edamame and chia seeds contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.

Vitamin K

Edamame has more Vitamin K than chia seed - edamame has 26.7ug 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, edamame contains more pantothenic acid, Vitamin B6 and folate. Both chia seeds and edamame contain significant amounts of riboflavin.

Chia Seeds Edamame
Thiamin 0.62 MG 0.2 MG
Riboflavin 0.17 MG 0.155 MG
Niacin 8.83 MG 0.915 MG
Pantothenic acid ~ 0.395 MG
Vitamin B6 ~ 0.1 MG
Folate 49 UG 311 UG

Minerals

calcium

Both edamame and chia seeds are high in calcium. Chia seed has 902% more calcium than edamame - edamame has 63mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Both edamame and chia seeds are high in iron. Chia seed has 240% more iron than edamame - edamame has 2.3mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both edamame and chia seeds are high in potassium. Edamame has a little more potassium (7%) than chia seed by weight - edamame has 436mg 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 edamame per 100 grams.

Chia Seeds Edamame
alpha linoleic acid 17.83 G 0.358 G
EPA ~ 0.003 G
Total 17.83 G 0.361 G

omega 6s

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

Chia Seeds Edamame
other omega 6 ~ 0.002 G
linoleic acid 5.835 G 1.792 G
Total 5.835 G 1.794 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 Edamame (Edamame, frozen, prepared) .

Chia Seeds 28g

( oz )
Daily Values (%)

Edamame 155g

( cup )
138KCAL 7%
calories 36%
188KCAL 9%
12G 5%
carbohydrates 17%
14G 6%
9.8G 39%
21% dietary fiber
8.1G 32%
sugar >999% 3.4G
8.7G 14%
7% total fat
8.1G 13%
0.94G 5%
saturated fat 2%
0.96G 5%
0.65G monounsaturated fat 208% 2G
6.7G 103% polyunsaturated fat 3.3G
0.04G 297% trans fat 0.01G
4.5MG 0.3%
sodium 107%
9.3MG 1%
Vitamins and Minerals
Vitamin A >999%
23UG 3%
0.45MG 1%
Vitamin C >999%
9.5MG 13%
179MG 18%
83% calcium
98MG 10%
2.2MG 12%
iron 59%
3.5MG 20%
95MG 31%
magnesium 4%
99MG 32%
115MG 5%
potassium 488%
676MG 29%
0.18MG 16%
thiamin (Vit B1) 72%
0.31MG 28%
0.05MG 4%
riboflavin (Vit B2) 379%
0.24MG 22%
2.5MG 18%
79% niacin (Vit B3)
1.4MG 10%
Vitamin B6 >999%
0.16MG 12%
pantothenic acid (Vit B5) >999%
0.61MG 12%
14UG 4%
folate (Vit B9) >999%
482UG 121%
0.14MG 1%
Vitamin E 685%
1.1MG 7%
Vitamin K >999%
41UG 46%
4.7G 9%
protein 283%
18G 37%
choline >999%
87MG 21%
0.26MG 22%
copper 104%
0.53MG 45%
0.77MG 43%
manganese 108%
1.6MG 88%
244MG 35%
phosphorus 7%
262MG 37%
16UG 29%
>999% selenium
1.2UG 2%
1.3MG 16%
zinc 62%
2.1MG 27%
1.6G Water >999% 113G
Starch >999% 2.3G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol.

FAQ

Does edamame or chia seeds contain more calories in 100 grams?
Both edamame and chia seeds are high in calories. Chia seed has 300% more calories than edamame - edamame has 121 calories in 100g and chia seed has 486 calories.

Is edamame or chia seeds better for protein?
Both edamame and chia seeds are high in protein. Chia seed has 40% more protein than edamame - edamame has 11.9g of protein per 100 grams and chia seed has 16.5g of protein.

Does edamame or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and edamame has 80% fewer carbohydrates than chia seed - edamame has 8.9g of carbs for 100g and chia seed has 42.1g of carbohydrates.

Does edamame or chia seeds contain more calcium?
Both edamame and chia seeds are high in calcium. Chia seed has 900% more calcium than edamame - edamame has 63mg of calcium in 100 grams and chia seed has 631mg of calcium.

Does edamame or chia seeds contain more iron?
Both edamame and chia seeds are high in iron. Chia seed has 240% more iron than edamame - edamame has 2.3mg of iron in 100 grams and chia seed has 7.7mg of iron.

Does edamame or chia seeds contain more potassium?
Both edamame and chia seeds are high in potassium. Edamame has a little more potassium ( 10%) than chia seed by weight - edamame has 436mg of potassium in 100 grams and chia seed has 407mg of potassium.