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.
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.
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 g
()
|
Daily Values (%) |
Edamame 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% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.