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.
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.
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
()
|
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 milk contain more calories in 100 grams?Chia seed is high in calories and milk has 90% less calories than chia seed - chia seed has 486 calories in 100g and milk has 50 calories.
Does chia seeds or milk have more carbohydrates?
By weight, chia seed is high in carbohydrates and milk has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and milk has 4.8g of carbohydrates.
Does chia seeds or milk contain more calcium?
Both chia seeds and milk are high in calcium. Chia seed has 430% more calcium than milk - chia seed has 631mg of calcium in 100 grams and milk has 120mg of calcium.
Does chia seeds or milk contain more iron?
Chia seed is an abundant source of iron and it has 385 times more iron than milk - chia seed has 7.7mg of iron in 100 grams and milk has 0.02mg of iron.
Does chia seeds or milk contain more potassium?
Chia seed is a rich source of potassium and it has 190% more potassium than milk - chia seed has 407mg of potassium in 100 grams and milk has 140mg of potassium.