Chia Seeds vs. Spirulina

Nutrition comparison of Chia Seeds and Spirulina


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

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

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

  • Both spirulina and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Spirulina has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
  • Spirulina has signficantly more Vitamin C than chia seed.
Detailed nutritional comparison of chia seeds and spirulina 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 Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Chia Seeds src
Image of Spirulina src

Calories and Carbs

calories

Both spirulina and chia seeds are high in calories. Chia seed has 68% more calories than spirulina - spirulina has 290 calories per 100 grams and chia seed has 486 calories.

For macronutrient ratios, chia seeds is much lighter in protein, heavier in carbs and much heavier in fat compared to spirulina per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chia Seeds Spirulina
Protein 13% 58%
Carbohydrates 33% 24%
Fat 54% 18%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and spirulina has 43% less carbohydrates than chia seed - spirulina has 23.9g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Both spirulina and chia seeds are high in dietary fiber. Chia seed has 856% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

sugar

Chia seed has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and chia seed does not contain significant amounts.



Protein

protein

Both spirulina and chia seeds are high in protein. Spirulina has 247% more protein than chia seed - spirulina has 57.5g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Spirulina and chia seeds contain similar amounts of saturated fat - spirulina has 2.7g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Spirulina has signficantly more Vitamin C than chia seed - spirulina has 10.1mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.

Vitamin A

Spirulina has more Vitamin A than chia seed - spirulina has 29ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Spirulina has 900% more Vitamin E than chia seed - spirulina has 5mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.

Vitamin K

Spirulina has more Vitamin K than chia seed - spirulina has 25.5ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.

The B Vitamins

Spirulina has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both chia seeds and spirulina contain significant amounts of niacin and folate.

Chia Seeds Spirulina
Thiamin 0.62 MG 2.38 MG
Riboflavin 0.17 MG 3.67 MG
Niacin 8.83 MG 12.82 MG
Pantothenic acid ~ 3.48 MG
Vitamin B6 ~ 0.364 MG
Folate 49 UG 94 UG

Minerals

calcium

Both spirulina and chia seeds are high in calcium. Chia seed has 426% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Both spirulina and chia seeds are high in iron. Spirulina has 269% more iron than chia seed - spirulina has 28.5mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both spirulina and chia seeds are high in potassium. Spirulina has 235% more potassium than chia seed - spirulina has 1363mg 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 spirulina per 100 grams.

Chia Seeds Spirulina
alpha linoleic acid 17.83 G 0.823 G
Total 17.83 G 0.823 G

omega 6s

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

Chia Seeds Spirulina
other omega 6 0.093 G ~
linoleic acid 5.835 G 1.254 G
Total 5.928 G 1.254 G



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 Chia Seeds or Spirulina .

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

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