Milk vs. Chia Seeds

Nutrition comparison of Milk and Chia Seeds


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

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

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

  • Both chia seeds and milk are high in calcium.
  • Chia seed has more thiamin, niacin and folate, however, milk contains more pantothenic acid, Vitamin B6 and Vitamin B12.
  • Chia seed is an excellent source of dietary fiber, iron, potassium and protein.
  • Milk has 62% less saturated fat than chia seed.
Detailed nutritional comparison of milk and chia seeds 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Chia Seeds src

Calories and Carbs

calories

Chia seed is high in calories and milk has 90% less calories than chia seed - chia seed has 486 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is heavier in protein, heavier in carbs and lighter in fat compared to chia seeds per calorie. Milk has a macronutrient ratio of 27:38:35 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Chia Seeds
Protein 27% 13%
Carbohydrates 38% 33%
Fat 35% 54%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and milk has 89% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

dietary fiber

Chia seed is an excellent source of dietary fiber and it has more dietary fiber than milk - chia seed has 34.4g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Chia seed has less sugar than milk - milk has 5.1g 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 401% more protein than milk - chia seed has 16.5g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Milk has 62% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both chia seeds and milk are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and milk has 0.09g of trans fat.

cholesterol

Both milk and chia seeds are low in cholesterol - milk has 8mg of cholesterol per 100 grams and chia seed does not contain significant amounts.

Vitamins

Vitamin C

Chia seeds and milk contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Milk has more Vitamin A than chia seed - milk has 55ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin D

Milk has more Vitamin D than chia seed - milk has 49iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Chia seeds and milk contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Milk and chia seeds contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.

The B Vitamins

Chia seed has more thiamin, niacin and folate, however, milk contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both milk and chia seeds contain significant amounts of riboflavin.

Milk Chia Seeds
Thiamin 0.039 MG 0.62 MG
Riboflavin 0.185 MG 0.17 MG
Niacin 0.092 MG 8.83 MG
Pantothenic acid 0.356 MG ~
Vitamin B6 0.038 MG ~
Folate 5 UG 49 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Both chia seeds and milk are high in calcium. Chia seed has 426% more calcium than milk - chia seed has 631mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Chia seed is an excellent source of iron and it has 385 times more iron than milk - chia seed has 7.7mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Chia seed is an excellent source of potassium and it has 191% more potassium than milk - chia seed has 407mg of potassium per 100 grams and milk has 140mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than milk per 100 grams.

Milk Chia Seeds
alpha linoleic acid 0.008 G 17.83 G
Total 0.008 G 17.83 G

omega 6s

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

Milk Chia Seeds
other omega 6 0.004 G 0.093 G
linoleic acid 0.062 G 5.835 G
Total 0.066 G 5.928 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Chia Seeds (Seeds, chia seeds, dried) .

Milk g

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choline
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G Water G
G Starch G
G Alcohol G


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