Chia Seeds vs. Whey Protein Powder

Nutrition comparison of Chia Seeds and Whey Protein Powder

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

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

For a quick recap of significant nutrients and differences in chia seeds and whey protein powder:

  • Both chia seeds and whey protein powder are high in calcium, calories, dietary fiber, potassium and protein.
  • Chia seed is an excellent source of iron.
  • Whey protein powder has 3.2 times less saturated fat than chia seed.
  • Whey protein powder has more riboflavin, Vitamin B6 and Vitamin B12, however, chia seed contains more niacin.
Detailed nutritional comparison of chia seeds and whey protein powder 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: Chia Seeds (Seeds, chia seeds, dried) and Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Both chia seeds and whey protein powder are high in calories. Chia seed has 38% more calories than whey protein powder - chia seed has 486 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, chia seeds is much lighter in protein, much heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chia Seeds Whey Protein Powder
Protein 13% 89%
Carbohydrates 33% 7%
Fat 54% 4%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and whey protein powder has 85% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Both chia seeds and whey protein powder are high in dietary fiber. Chia seed has 10 times more dietary fiber than whey protein powder - chia seed has 34.4g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

Protein

protein

Both chia seeds and whey protein powder are high in protein. Whey protein powder has 372% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Whey protein powder has 3.2 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

trans fat

Both chia seeds and whey protein powder are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and whey protein powder does not contain significant amounts.

cholesterol

Chia seed has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and chia seed does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

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

The B Vitamins

Whey protein powder has more riboflavin, Vitamin B6 and Vitamin B12, however, chia seed contains more niacin. Both chia seeds and whey protein powder contain significant amounts of thiamin and folate.

Chia Seeds Whey Protein Powder
Thiamin 0.62 MG 0.609 MG
Riboflavin 0.17 MG 2.017 MG
Niacin 8.83 MG 1.136 MG
Vitamin B6 ~ 0.607 MG
Folate 49 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Both chia seeds and whey protein powder are high in calcium. Chia seed has 35% more calcium than whey protein powder - chia seed has 631mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Chia seed is an excellent source of iron and it has 583% more iron than whey protein powder - chia seed has 7.7mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Both chia seeds and whey protein powder are high in potassium. Whey protein powder has 23% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Chia Seeds Whey Protein Powder
alpha linoleic acid 17.83 G 0.034 G
Total 17.83 G 0.034 G

omega 6s

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

Chia Seeds Whey Protein Powder
other omega 6 0.093 G ~
linoleic acid 5.835 G 0.264 G
Total 5.928 G 0.264 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 Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

Does chia seeds or whey protein powder contain more calories in 100 grams?
Both chia seeds and whey protein powder are high in calories. Chia seed has 40% more calories than whey protein powder - chia seed has 486 calories in 100g and whey protein powder has 352 calories.

Is chia seeds or whey protein powder better for protein?
Both chia seeds and whey protein powder are high in protein. Whey protein powder has 370% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does chia seeds or whey protein powder have more carbohydrates?
By weight, chia seed is high in carbohydrates and whey protein powder has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and whey protein powder has 6.3g of carbohydrates.

Does chia seeds or whey protein powder contain more calcium?
Both chia seeds and whey protein powder are high in calcium. Chia seed has 40% more calcium than whey protein powder - chia seed has 631mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does chia seeds or whey protein powder contain more iron?
Chia seed is an abundant source of iron and it has 580% more iron than whey protein powder - chia seed has 7.7mg of iron in 100 grams and whey protein powder has 1.1mg of iron.

Does chia seeds or whey protein powder contain more potassium?
Both chia seeds and whey protein powder are high in potassium. Whey protein powder has 20% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and whey protein powder has 500mg of potassium.