White Rice vs. Chia Seeds
Nutrition comparison of Cooked White Rice and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and chia seeds:
- Both white rice and chia seeds are high in calories.
- Chia seed has more thiamin, riboflavin and niacin, however, white rice contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- White rice has 57.4 times less saturated fat than chia seed.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and chia seeds are high in calories. Chia seed has 274% more calories than white rice - white rice has 130 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. White rice has a macronutrient ratio of 8:91:2 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Chia Seeds | |
|---|---|---|
| Protein | 8% | 13% |
| Carbohydrates | 91% | 33% |
| Fat | 2% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and white rice has 32% less carbohydrates than chia seed - white rice has 28.6g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 113 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
Protein
protein
Chia seed is an excellent source of protein and it has 595% more protein than white rice - white rice has 2.4g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
White rice has 57.4 times less saturated fat than chia seed - white rice has 0.06g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and white rice are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than white rice - chia seed has 1.6mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than white rice - chia seed has 16.2ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than white rice - chia seed has 0.5mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, white rice contains more pantothenic acid and Vitamin B6. Both white rice and chia seeds contain significant amounts of folate.
| White Rice | Chia Seeds | |
|---|---|---|
| Thiamin | 0.167 MG | 0.62 MG |
| Riboflavin | 0.016 MG | 0.17 MG |
| Niacin | 1.835 MG | 8.83 MG |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | ~ |
| Folate | 58 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 209 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 418% more iron than white rice - white rice has 1.5mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 13 times more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 17.83 G |
| Total | 0.01 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than white rice per 100 grams.
| White Rice | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Chia Seeds (Seeds, chia seeds, dried) .
Cooked White Rice 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 white rice or chia seeds contain more calories in 100 grams?Both white rice and chia seeds are high in calories. Chia seed has 270% more calories than white rice - white rice has 130 calories in 100g and chia seed has 486 calories.
Does white rice or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and white rice has 30% fewer carbohydrates than chia seed - white rice has 28.6g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does white rice or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 209 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does white rice or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 420% more iron than white rice - white rice has 1.5mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does white rice or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 13 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and chia seed has 407mg of potassium.