Egg White vs. Chia Seeds
Nutrition comparison of Egg White and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and chia seeds:
- Both chia seeds and egg white are high in protein.
- Chia seed has more thiamin, niacin and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
- Chia seed is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and egg white has 89% less calories than chia seed - chia seed has 486 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and much lighter in fat compared to chia seeds per calorie. Egg white has a macronutrient ratio of 89:5:6 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Chia Seeds | |
|---|---|---|
| Protein | 89% | 13% |
| Carbohydrates | 5% | 33% |
| Fat | 6% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and egg white has 98% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than egg white - chia seed has 34.4g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and chia seeds contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and egg white are high in protein. Chia seed has 52% more protein than egg white - chia seed has 16.5g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both chia seeds and egg white are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than egg white - chia seed has 1.6mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than egg white - chia seed has 16.2ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than egg white - chia seed has 0.5mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, niacin and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
| Egg White | Chia Seeds | |
|---|---|---|
| Thiamin | 0.004 MG | 0.62 MG |
| Riboflavin | 0.439 MG | 0.17 MG |
| Niacin | 0.105 MG | 8.83 MG |
| Pantothenic acid | 0.19 MG | ~ |
| Vitamin B6 | 0.005 MG | ~ |
| Folate | 4 UG | 49 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 89 times more calcium than egg white - chia seed has 631mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Chia seed is an excellent source of iron and it has 95 times more iron than egg white - chia seed has 7.7mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 150% more potassium than egg white - chia seed has 407mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Egg White (Egg, white, raw, fresh) and Chia Seeds (Seeds, chia seeds, dried) .
Egg White g
()
|
Daily Values (%) |
Chia Seeds 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 chia seeds or egg white contain more calories in 100 grams?Chia seed is high in calories and egg white has 90% less calories than chia seed - chia seed has 486 calories in 100g and egg white has 52 calories.
Is chia seeds or egg white better for protein?
Both chia seeds and egg white are high in protein. Chia seed has 50% more protein than egg white - chia seed has 16.5g of protein per 100 grams and egg white has 10.9g of protein.
Does chia seeds or egg white have more carbohydrates?
By weight, chia seed is high in carbohydrates and egg white has 100% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does chia seeds or egg white contain more calcium?
Chia seed is a rich source of calcium and it has 89 times more calcium than egg white - chia seed has 631mg of calcium in 100 grams and egg white has 7mg of calcium.
Does chia seeds or egg white contain more iron?
Chia seed is an abundant source of iron and it has 95 times more iron than egg white - chia seed has 7.7mg of iron in 100 grams and egg white has 0.08mg of iron.
Does chia seeds or egg white contain more potassium?
Chia seed is a rich source of potassium and it has 150% more potassium than egg white - chia seed has 407mg of potassium in 100 grams and egg white has 163mg of potassium.