Honey vs. Chia Seeds

Nutrition comparison of Honey and Chia Seeds


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

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

For a quick recap of significant nutrients and differences in honey and chia seeds:

  • Both honey and chia seeds are high in calories and carbohydrates.
  • Chia seed has more thiamin, riboflavin, niacin and folate, however, honey contains more pantothenic acid and Vitamin B6.
  • Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of honey and chia seeds 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: Honey (Honey) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.


Image of Honey src
Image of Chia Seeds src

Calories and Carbs

calories

Both honey and chia seeds are high in calories. Chia seed has 60% more calories than honey - honey has 304 calories per 100 grams and chia seed has 486 calories.

For macronutrient ratios, honey is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Honey has a macronutrient ratio of 0:100:0 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Honey Chia Seeds
Protein ~ 13%
Carbohydrates 100% 33%
Fat ~ 54%
Alcohol ~ ~

carbohydrates

Both honey and chia seeds are high in carbohydrates. Honey has 96% more carbohydrates than chia seed - honey has 82.4g 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 171 times more dietary fiber than honey - honey has 0.2g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

sugar

Honey is high in sugar and chia seed has less sugar than honey - honey has 82.1g 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 54 times more protein than honey - honey has 0.3g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Honey has less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and honey does not contain significant amounts.

trans fat

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

Vitamins

Vitamin C

Honey and chia seeds contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.

Vitamin A

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

Vitamin E

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

The B Vitamins

Chia seed has more thiamin, riboflavin, niacin and folate, however, honey contains more pantothenic acid and Vitamin B6.

Honey Chia Seeds
Thiamin ~ 0.62 MG
Riboflavin 0.038 MG 0.17 MG
Niacin 0.121 MG 8.83 MG
Pantothenic acid 0.068 MG ~
Vitamin B6 0.024 MG ~
Folate 2 UG 49 UG

Minerals

calcium

Chia seed is an excellent source of calcium and it has 104 times more calcium than honey - honey has 6mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Chia seed is an excellent source of iron and it has 17 times more iron than honey - honey has 0.42mg 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 683% more potassium than honey - honey has 52mg of potassium per 100 grams and chia seed has 407mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Honey or Chia Seeds .

Note: The specific food items compared are: Honey (Honey) and Chia Seeds (Seeds, chia seeds, dried) .

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FAQ

Does honey or chia seeds contain more calories in 100 grams?
Both honey and chia seeds are high in calories. Chia seed has 60% more calories than honey - honey has 304 calories in 100g and chia seed has 486 calories.

Does honey or chia seeds have more carbohydrates?
By weight, both honey and chia seeds are high in carbohydrates. honey has 100% more carbohydrates than chia seed - honey has 82.4g of carbs for 100g and chia seed has 42.1g of carbohydrates.

Does honey or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 104 times more calcium than honey - honey has 6mg of calcium in 100 grams and chia seed has 631mg of calcium.

Does honey or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 17 times more iron than honey - honey has 0.42mg of iron in 100 grams and chia seed has 7.7mg of iron.

Does honey or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 680% more potassium than honey - honey has 52mg of potassium in 100 grams and chia seed has 407mg of potassium.