Granola vs. Chia Seeds
Nutrition comparison of Granola and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and chia seeds:
- Both chia seeds and granola are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Chia seed has signficantly less sugar than granola.
- Granola has more riboflavin, pantothenic acid and Vitamin B6, however, chia seed contains more niacin.
- Granola is an excellent source of Vitamin E.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and granola are high in calories. Chia seed is very similar to chia seed for calories - chia seed has 486 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is heavier in carbs, lighter in fat and similar to chia seeds for protein. Granola has a macronutrient ratio of 11:44:45 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Chia Seeds | |
|---|---|---|
| Protein | 11% | 13% |
| Carbohydrates | 44% | 33% |
| Fat | 45% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Both chia seeds and granola are high in carbohydrates. Granola has 28% more carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both chia seeds and granola are high in dietary fiber. Chia seed has 287% more dietary fiber than granola - chia seed has 34.4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Chia seed has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and granola are high in protein. Chia seed has 21% more protein than granola - chia seed has 16.5g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Chia seeds and granola contain similar amounts of saturated fat - chia seed has 3.3g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both chia seeds and granola are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and granola has 0.02g of trans fat.
Vitamins
Vitamin C
Chia seeds and granola contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Granola and chia seeds contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 21 times more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Granola has more Vitamin K than chia seed - granola has 5.3ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Granola has more riboflavin, pantothenic acid and Vitamin B6, however, chia seed contains more niacin. Both granola and chia seeds contain significant amounts of thiamin and folate.
| Granola | Chia Seeds | |
|---|---|---|
| Thiamin | 0.548 MG | 0.62 MG |
| Riboflavin | 0.354 MG | 0.17 MG |
| Niacin | 2.739 MG | 8.83 MG |
| Pantothenic acid | 0.752 MG | ~ |
| Vitamin B6 | 0.37 MG | ~ |
| Folate | 84 UG | 49 UG |
Minerals
calcium
Both chia seeds and granola are high in calcium. Chia seed has 730% more calcium than granola - chia seed has 631mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both chia seeds and granola are high in iron. Chia seed has 95% more iron than granola - chia seed has 7.7mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both chia seeds and granola are high in potassium. Granola has 32% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and granola has 539mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than granola per 100 grams.
| Granola | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 17.83 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, both granola and chia seeds contain significant amounts of linoleic acid.
| Granola | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.053 G | 0.093 G |
| linoleic acid | 7.194 G | 5.835 G |
| Total | 7.247 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: Granola (Cereals ready-to-eat, granola, homemade) and Chia Seeds (Seeds, chia seeds, dried) .
Granola g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 granola contain more calories in 100 grams?Both chia seeds and granola are high in calories. Chia seed is quite similar to chia seed for calories - chia seed has 486 calories in 100g and granola has 489 calories.
Does chia seeds or granola have more carbohydrates?
By weight, both chia seeds and granola are high in carbohydrates. granola has 30% more carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and granola has 53.9g of carbohydrates.
Does chia seeds or granola contain more calcium?
Both chia seeds and granola are high in calcium. Chia seed has 730% more calcium than granola - chia seed has 631mg of calcium in 100 grams and granola has 76mg of calcium.
Does chia seeds or granola contain more iron?
Both chia seeds and granola are high in iron. Chia seed has 100% more iron than granola - chia seed has 7.7mg of iron in 100 grams and granola has 4mg of iron.
Does chia seeds or granola contain more potassium?
Both chia seeds and granola are high in potassium. Granola has 30% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and granola has 539mg of potassium.