Oyster vs. Chia Seeds
Nutrition comparison of Oyster and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and chia seeds:
- Both chia seeds and oyster are high in calcium and iron.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, oyster contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of dietary fiber, potassium and protein.
- Oyster has 6.5 times less saturated fat than chia seed.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, raw) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and oyster has 88% less calories than chia seed - chia seed has 486 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is much heavier in protein, heavier in carbs and much lighter in fat compared to chia seeds per calorie. Oyster has a macronutrient ratio of 36:39:25 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Chia Seeds | |
|---|---|---|
| Protein | 36% | 13% |
| Carbohydrates | 39% | 33% |
| Fat | 25% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and oyster has 87% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than oyster - chia seed has 34.4g of dietary fiber per 100 grams and oyster does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 217% more protein than oyster - chia seed has 16.5g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Oyster has 6.5 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
trans fat
Both chia seeds and oyster are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and oyster does not contain significant amounts.
cholesterol
Chia seed has less cholesterol than oyster - oyster has 25mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Oyster has 194% more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Oyster has more Vitamin A than chia seed - oyster has 8ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than oyster - chia seed has 0.5mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, oyster contains more pantothenic acid, Vitamin B6 and Vitamin B12.
| Oyster | Chia Seeds | |
|---|---|---|
| Thiamin | 0.105 MG | 0.62 MG |
| Riboflavin | 0.065 MG | 0.17 MG |
| Niacin | 1.267 MG | 8.83 MG |
| Pantothenic acid | 0.157 MG | ~ |
| Vitamin B6 | 0.06 MG | ~ |
| Folate | 18 UG | 49 UG |
| Vitamin B12 | 16.2 UG | ~ |
Minerals
calcium
Both chia seeds and oyster are high in calcium. Chia seed has 13 times more calcium than oyster - chia seed has 631mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Both chia seeds and oyster are high in iron. Chia seed has 34% more iron than oyster - chia seed has 7.7mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 228% more potassium than oyster - chia seed has 407mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than oyster per 100 grams, however, oyster contains more dha and epa than chia seed per 100 grams.
| Oyster | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 17.83 G |
| DHA | 0.203 G | ~ |
| EPA | 0.188 G | ~ |
| Total | 0.435 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than oyster per 100 grams.
| Oyster | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.028 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.028 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: Oyster (Mollusks, oyster, eastern, farmed, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Oyster g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or oyster contain more calories in 100 grams?Chia seed is high in calories and oyster has 90% less calories than chia seed - chia seed has 486 calories in 100g and oyster has 59 calories.
Is chia seeds or oyster better for protein?
Chia seed is a fantastic source of protein and it has 220% more protein than oyster - chia seed has 16.5g of protein per 100 grams and oyster has 5.2g of protein.
Does chia seeds or oyster have more carbohydrates?
By weight, chia seed is high in carbohydrates and oyster has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does chia seeds or oyster contain more calcium?
Both chia seeds and oyster are high in calcium. Chia seed has 13 times more calcium than oyster - chia seed has 631mg of calcium in 100 grams and oyster has 44mg of calcium.
Does chia seeds or oyster contain more iron?
Both chia seeds and oyster are high in iron. Chia seed has 30% more iron than oyster - chia seed has 7.7mg of iron in 100 grams and oyster has 5.8mg of iron.
Does chia seeds or oyster contain more potassium?
Chia seed is a rich source of potassium and it has 230% more potassium than oyster - chia seed has 407mg of potassium in 100 grams and oyster has 124mg of potassium.