Oats vs. Chia Seeds

Nutrition comparison of Oats and Chia Seeds


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

We compared the nutritional contents of oats versus chia seeds (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Oats source
Image of Chia Seeds source

Calories and Carbs

calories

Both oats and chia seeds are high in calories - oat has 389kcal of calories per 100 grams and chia seed has 486kcal of calories.

dietary fiber

Both oats and chia seeds are high in dietary fiber - oat has 10.6g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

Protein

protein

Both oats and chia seeds are high in protein - oat has 16.9g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Oat has less saturated fat than chia seed - oat has 1.2g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

Chia seed has more trans fat than oat - chia seed has 0.14g of trans fat per 100 grams and oat does not contain significant amounts.

Vitamins

Vitamin C

Chia seed has more Vitamin C than oat - chia seed has 1.6mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin A

Chia seed has more Vitamin A than oat - chia seed has 16.2ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Chia seed has more Vitamin E than oat - chia seed has 0.5mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

Chia seed has more niacin, however, oat contains more pantothenic acid and vitamin b6. Both oats and chia seeds contain significant amounts of thiamin, riboflavin and folate.

Oats Chia Seeds
Thiamin 0.763 MG 0.62 MG
Riboflavin 0.139 MG 0.17 MG
Niacin 0.961 MG 8.83 MG
Pantothenic acid 1.349 MG ~
Vitamin B6 0.119 MG ~
Folate 56 UG 49 UG

Minerals

calcium

Both oats and chia seeds are high in calcium - oat has 54mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Both oats and chia seeds are high in iron - oat has 4.7mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both oats and chia seeds are high in potassium - oat has 429mg 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 oat per 100 grams.

Oats Chia Seeds
alpha linoleic acid 0.111 G 17.83 G
Total 0.111 G 17.83 G

omega 6s

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

Oats Chia Seeds
linoleic acid 2.424 G 5.835 G
other omega 6 ~ 0.093 G
Total 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Chia Seeds (Seeds, chia seeds, dried) .

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Oats
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Chia Seeds
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