How many calories are in one ounce of chia seeds?

Chia seeds have 138 calories per ounce or 487 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

How much protein is in one ounce of chia seeds?

An excellent source of protein, a single ounce of Chia Seeds contains 9% of recommended daily values or 4.7 grams of protein. However, the protein in chia seeds is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in chia seeds?

Chia seeds are an excellent source of many nutrients, including carbohydrates, dietary fiber, calcium, iron, magnesium and potassium. It also contains significant amounts of niacin.

Does chia seeds contain omega 3 fatty acids?

Chia seeds are a great source of healthy omega-3 fatty acids, containing a total of 5.05 grams for every ounce. It contains significant amounts of alpha linoleic acid.

Food with Nutrition Similar to Chia Seeds

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Summary
Similar plants
Similar nuts
Similar sweets

Chia Seeds source

Similar to Chia Seeds

A very nutrient dense seed, chia seeds are an excellent source of dietary fiber, protein, calcium, iron, potassium, thiamin and niacin. One ounce of dried chia seeds contains about 138 calories.

A couple foods are fairly similar to chia seeds nutritionally, particularly nutmeg. In addition, coriander seeds, barley and cocoa powder are moderately alike.

We compared the key nutrients in chia seeds (dietary fiber, protein, calcium, iron, potassium, thiamin and niacin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Nutmeg, Coriander Seeds, Cardamom, Black Pepper, Cayenne Pepper, Dijon Mustard, Paprika

nuts, grains and legumes: Barley, Sesame Seeds, Flaxseeds, Cornmeal, , Pecan, Granola, Almonds, Hazelnut, Pumpkin Seeds, Oats

sweets: Cocoa Powder, Bittersweet Chocolate

The details of the top 20 foods most nutritionally similar to chia seeds are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to chia seeds including nutmeg, coriander seeds, cardamom, black pepper and cayenne pepper.

Nutmeg

Similarity: > 95%

Nutmeg is high in many of the same nutrients as chia seeds, including dietary fiber, calcium, iron and potassium. Also, nutmeg contains more Vitamin B6 than chia seeds.

For 100 grams of chia seeds and nutmeg:

Chia Seeds (3.5 ounces)		Nutmeg (45 tsps)
34	dietary fiber (G)	21
17	protein (G)	5.8
631	calcium (MG)	184
7.7	iron (MG)	3
407	potassium (MG)	350
0.62	thiamin (MG)	0.35
8.8	niacin (MG)	1.3

However, chia seeds does contain more protein, trans fat, Vitamin E, thiamin and riboflavin than nutmeg by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	525
0	sugar (G)	3
3.3	saturated fat (G)	26
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	3
0	Vitamin A (UG)	5
0.5	Vitamin E (MG)	0
0.17	riboflavin (MG)	0.06
0	Vitamin B6 (MG)	0.16
49	folate (UG)	76

0.947 | 0.947 | 5.49 Complete Comparison:
Nutmeg vs. Chia Seeds

Coriander Seeds

Similarity: > 90%

Coriander seeds are high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Also, coriander seeds contains more Vitamin C and riboflavin than chia seeds.

For 100 grams of chia seeds and coriander seeds:

Chia Seeds (3.5 ounces)		Coriander Seeds (56 tsps)
34	dietary fiber (G)	42
17	protein (G)	12
631	calcium (MG)	709
7.7	iron (MG)	16
407	potassium (MG)	1267
0.62	thiamin (MG)	0.24
8.8	niacin (MG)	2.1

However, chia seeds does contain more trans fat, Vitamin E, thiamin and niacin than coriander seeds by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	298
3.3	saturated fat (G)	0.99
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	21
0.5	Vitamin E (MG)	0
0.17	riboflavin (MG)	0.29
49	folate (UG)	0

0.93 | 0.93 | 8.62 Complete Comparison:
Coriander Seeds vs. Chia Seeds

Cardamom

Similarity: > 90%

Cardamom is high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Also, cardamom contains more Vitamin C and Vitamin B6 than chia seeds.

For 100 grams of chia seeds and cardamom:

Chia Seeds (3.5 ounces)		Cardamom (50 tsps)
34	dietary fiber (G)	28
17	protein (G)	11
631	calcium (MG)	383
7.7	iron (MG)	14
407	potassium (MG)	1119
0.62	thiamin (MG)	0.2
8.8	niacin (MG)	1.1

However, chia seeds does contain more trans fat, Vitamin E, thiamin and niacin than cardamom by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	311
3.3	saturated fat (G)	0.68
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	21
0.5	Vitamin E (MG)	0
0.17	riboflavin (MG)	0.18
0	Vitamin B6 (MG)	0.23
49	folate (UG)	0

0.923 | 0.923 | 7.2 Complete Comparison:
Cardamom vs. Chia Seeds

Black Pepper

Similarity: > 90%

Black pepper is high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Also, black pepper contains more Vitamin A, pantothenic acid and Vitamin B6 than chia seeds.

For 100 grams of chia seeds and black pepper:

Chia Seeds (3.5 ounces)		Black Pepper (43 tsps)
34	dietary fiber (G)	25
17	protein (G)	10
631	calcium (MG)	443
7.7	iron (MG)	9.7
407	potassium (MG)	1329
0.62	thiamin (MG)	0.11
8.8	niacin (MG)	1.1

However, chia seeds does contain more trans fat, Vitamin C, thiamin and niacin than black pepper by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	251
0	sugar (G)	0.64
3.3	saturated fat (G)	1.4
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	0
0	Vitamin A (UG)	27
0.5	Vitamin E (MG)	1
0.17	riboflavin (MG)	0.18
0	pantothenic acid (MG)	1.4
0	Vitamin B6 (MG)	0.29
49	folate (UG)	17

0.918 | 0.918 | 7.22 Complete Comparison:
Black Pepper vs. Chia Seeds

Cayenne Pepper

Similarity: > 90%

Cayenne pepper is high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Moreover, cayenne pepper contains more Vitamin C, Vitamin A, Vitamin E and riboflavin than chia seeds.

For 100 grams of chia seeds and cayenne pepper:

Chia Seeds (3.5 ounces)		Cayenne Pepper (56 tsps)
34	dietary fiber (G)	27
17	protein (G)	12
631	calcium (MG)	148
7.7	iron (MG)	7.8
407	potassium (MG)	2014
0.62	thiamin (MG)	0.33
8.8	niacin (MG)	8.7

However, chia seeds does contain more trans fat and thiamin than cayenne pepper by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	318
0	sugar (G)	10
3.3	saturated fat (G)	3.3
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	76
0	Vitamin A (UG)	2081
0.5	Vitamin E (MG)	30
0.17	riboflavin (MG)	0.92
0	Vitamin B6 (MG)	2.5
49	folate (UG)	106

0.9 | 0.9 | 12.64 Complete Comparison:
Cayenne Pepper vs. Chia Seeds

Dijon Mustard

Similarity: 89%

Dijon mustard is high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, riboflavin and pantothenic acid than chia seeds.

For 100 grams of chia seeds and dijon mustard:

Chia Seeds (3.5 ounces)		Dijon Mustard (50 tsps)
34	dietary fiber (G)	12
17	protein (G)	26
631	calcium (MG)	266
7.7	iron (MG)	9.2
407	potassium (MG)	738
0.62	thiamin (MG)	0.81
8.8	niacin (MG)	4.7

However, chia seeds does contain more trans fat than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	508
0	sugar (G)	6.8
3.3	saturated fat (G)	2
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.5	Vitamin E (MG)	5.1
0.17	riboflavin (MG)	0.26
0	pantothenic acid (MG)	0.81
0	Vitamin B6 (MG)	0.4
49	folate (UG)	162

0.888 | 0.888 | 10.48 Complete Comparison:
Dijon Mustard vs. Chia Seeds

Paprika

Similarity: 88%

Paprika is high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Moreover, paprika contains more Vitamin A, Vitamin E, riboflavin and pantothenic acid than chia seeds.

For 100 grams of chia seeds and paprika:

Chia Seeds (3.5 ounces)		Paprika (43 tsps)
34	dietary fiber (G)	35
17	protein (G)	14
631	calcium (MG)	229
7.7	iron (MG)	21
407	potassium (MG)	2280
0.62	thiamin (MG)	0.33
8.8	niacin (MG)	10

However, chia seeds does contain more trans fat and thiamin than paprika by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	282
0	sugar (G)	10
3.3	saturated fat (G)	2.1
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	0.9
0	Vitamin A (UG)	2463
0.5	Vitamin E (MG)	29
0.17	riboflavin (MG)	1.2
0	pantothenic acid (MG)	2.5
0	Vitamin B6 (MG)	2.1
49	folate (UG)	49

0.878 | 0.878 | 13.17 Complete Comparison:
Paprika vs. Chia Seeds

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to chia seeds. Barley, sesame seeds, flaxseeds, cornmeal are all high in dietary fiber, protein, calcium, iron, potassium, thiamin and or niacin.

Barley

Similarity: > 90%

Barley is high in many of the same nutrients as chia seeds, including dietary fiber, protein, iron and potassium. Also, barley contains more pantothenic acid and Vitamin B6 than chia seeds.

For 100 grams of chia seeds and barley:

Chia Seeds (3.5 ounces)		Barley (1/2 cup)
34	dietary fiber (G)	16
17	protein (G)	9.9
631	calcium (MG)	29
7.7	iron (MG)	2.5
407	potassium (MG)	280
0.62	thiamin (MG)	0.19
8.8	niacin (MG)	4.6

However, chia seeds does contain more trans fat, Vitamin C, calcium and thiamin than barley by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	352
0	sugar (G)	0.8
3.3	saturated fat (G)	0.24
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	0
0	Vitamin A (UG)	1
0.5	Vitamin E (MG)	0.02
0.17	riboflavin (MG)	0.11
0	pantothenic acid (MG)	0.28
0	Vitamin B6 (MG)	0.26
49	folate (UG)	23

0.925 | 0.925 | 4.82 Complete Comparison:
Barley vs. Chia Seeds

Sesame Seeds

Similarity: > 90%

Sesame seeds are high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Also, sesame seeds contains more riboflavin, Vitamin B6 and folate than chia seeds.

For 100 grams of chia seeds and sesame seeds:

Chia Seeds (3.5 ounces)		Sesame Seeds (3.5 ounces)
34	dietary fiber (G)	14
17	protein (G)	17
631	calcium (MG)	989
7.7	iron (MG)	15
407	potassium (MG)	475
0.62	thiamin (MG)	0.8
8.8	niacin (MG)	4.6

However, chia seeds does contain more trans fat, Vitamin C and Vitamin E than sesame seeds by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	565
3.3	saturated fat (G)	6.7
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	0
0.5	Vitamin E (MG)	0
0.17	riboflavin (MG)	0.25
0	pantothenic acid (MG)	0.05
0	Vitamin B6 (MG)	0.8
49	folate (UG)	98

0.923 | 0.923 | 10.64 Complete Comparison:
Sesame Seeds vs. Chia Seeds

Flaxseeds

Similarity: > 90%

Flaxseeds are high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Also, flaxseeds contains more pantothenic acid, Vitamin B6 and folate than chia seeds.

For 100 grams of chia seeds and flaxseeds:

Chia Seeds (3.5 ounces)		Flaxseeds (10 tbsps)
34	dietary fiber (G)	27
17	protein (G)	18
631	calcium (MG)	255
7.7	iron (MG)	5.7
407	potassium (MG)	813
0.62	thiamin (MG)	1.6
8.8	niacin (MG)	3.1

However, chia seeds does contain more trans fat and niacin than flaxseeds by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	534
0	sugar (G)	1.6
3.3	saturated fat (G)	3.7
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	0.6
0.5	Vitamin E (MG)	0.31
0.17	riboflavin (MG)	0.16
0	pantothenic acid (MG)	0.99
0	Vitamin B6 (MG)	0.47
49	folate (UG)	87

0.918 | 0.918 | 9.48 Complete Comparison:
Flaxseeds vs. Chia Seeds

Cornmeal

Similarity: > 90%

Cornmeal is high in many of the same nutrients as chia seeds, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more pantothenic acid and Vitamin B6 than chia seeds.

For 100 grams of chia seeds and cornmeal:

Chia Seeds (3.5 ounces)		Cornmeal (7/8 cup)
34	dietary fiber (G)	9.4
17	protein (G)	9.9
631	calcium (MG)	6
7.7	iron (MG)	3
407	potassium (MG)	322
0.62	thiamin (MG)	0.3
8.8	niacin (MG)	2.5

A higher water content, cornmeal is less nutritionally dense than chia seeds. Chia seeds does contain more trans fat, Vitamin C, calcium and thiamin than cornmeal by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	384
0	sugar (G)	1.6
3.3	saturated fat (G)	1
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	0
0.5	Vitamin E (MG)	0.37
0.17	riboflavin (MG)	0.09
0	pantothenic acid (MG)	0.6
0	Vitamin B6 (MG)	0.59
49	folate (UG)	34

0.905 | 0.905 | 4.2 Complete Comparison:
Cornmeal vs. Chia Seeds

Similarity: > 90%

is high in many of the same nutrients as chia seeds, including dietary fiber, protein, iron and potassium. Also, contains more Vitamin A, pantothenic acid and Vitamin B6 than chia seeds.

For 100 grams of chia seeds and :

Chia Seeds (3.5 ounces)		(5/8 cup)
34	dietary fiber (G)	7.3
17	protein (G)	9.4
631	calcium (MG)	7
7.7	iron (MG)	2.7
407	potassium (MG)	287
0.62	thiamin (MG)	0.39
8.8	niacin (MG)	3.6

A higher water content, is less nutritionally dense than chia seeds. Chia seeds does contain more trans fat, Vitamin C, calcium and niacin than by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	365
0	sugar (G)	0.64
3.3	saturated fat (G)	0.67
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	0
0	Vitamin A (UG)	11
0.5	Vitamin E (MG)	0.49
0.17	riboflavin (MG)	0.2
0	pantothenic acid (MG)	0.42
0	Vitamin B6 (MG)	0.62
49	folate (UG)	19

0.899 | 0.899 | 0 Complete Comparison:
vs. Chia Seeds

Pecan

Similarity: > 90%

Pecan is high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Also, pecan contains more pantothenic acid and Vitamin B6 than chia seeds.

For 100 grams of chia seeds and pecan:

Chia Seeds (3.5 ounces)		Pecan (7/8 cup)
34	dietary fiber (G)	9.6
17	protein (G)	9.2
631	calcium (MG)	70
7.7	iron (MG)	2.5
407	potassium (MG)	410
0.62	thiamin (MG)	0.66
8.8	niacin (MG)	1.2

However, chia seeds does contain more trans fat and niacin than pecan by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	691
0	sugar (G)	4
3.3	saturated fat (G)	6.2
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
0.5	Vitamin E (MG)	1.4
0.17	riboflavin (MG)	0.13
0	pantothenic acid (MG)	0.86
0	Vitamin B6 (MG)	0.21
49	folate (UG)	22

0.897 | 0.897 | 6.12 Complete Comparison:
Pecan vs. Chia Seeds

Granola

Similarity: 89%

Granola is high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Moreover, granola contains more Vitamin E, riboflavin, pantothenic acid and Vitamin B6 than chia seeds.

For 100 grams of chia seeds and granola:

Chia Seeds (3.5 ounces)		Granola (7/8 cup)
34	dietary fiber (G)	8.9
17	protein (G)	14
631	calcium (MG)	76
7.7	iron (MG)	4
407	potassium (MG)	539
0.62	thiamin (MG)	0.55
8.8	niacin (MG)	2.7

However, chia seeds does contain more niacin than granola by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	489
0	sugar (G)	20
3.3	saturated fat (G)	4
0.14	trans fat (G)	0.02
1.6	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.5	Vitamin E (MG)	11
0.17	riboflavin (MG)	0.35
0	pantothenic acid (MG)	0.75
0	Vitamin B6 (MG)	0.37
49	folate (UG)	84

0.894 | 0.894 | 7.62 Complete Comparison:
Granola vs. Chia Seeds

Almonds

Similarity: 89%

Almonds are high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Moreover, almonds contains more Vitamin E, riboflavin, pantothenic acid and Vitamin B6 than chia seeds.

For 100 grams of chia seeds and almonds:

Chia Seeds (3.5 ounces)		Almonds (3/4 cup)
34	dietary fiber (G)	13
17	protein (G)	21
631	calcium (MG)	269
7.7	iron (MG)	3.7
407	potassium (MG)	733
0.62	thiamin (MG)	0.21
8.8	niacin (MG)	3.6

However, chia seeds does contain more Vitamin C, thiamin and niacin than almonds by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	579
0	sugar (G)	4.4
3.3	saturated fat (G)	3.8
0.14	trans fat (G)	0.02
1.6	Vitamin C (MG)	0
0.5	Vitamin E (MG)	26
0.17	riboflavin (MG)	1.1
0	pantothenic acid (MG)	0.47
0	Vitamin B6 (MG)	0.14
49	folate (UG)	44

0.888 | 0.888 | 8.65 Complete Comparison:
Almonds vs. Chia Seeds

Hazelnut

Similarity: 89%

Hazelnut is high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Also, hazelnut contains more Vitamin E, pantothenic acid and Vitamin B6 than chia seeds.

For 100 grams of chia seeds and hazelnut:

Chia Seeds (3.5 ounces)		Hazelnut (3.5 ounces)
34	dietary fiber (G)	9.4
17	protein (G)	15
631	calcium (MG)	123
7.7	iron (MG)	4.4
407	potassium (MG)	755
0.62	thiamin (MG)	0.34
8.8	niacin (MG)	2.1

However, chia seeds does contain more trans fat, thiamin and niacin than hazelnut by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	646
0	sugar (G)	4.9
3.3	saturated fat (G)	4.5
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.5	Vitamin E (MG)	15
0.17	riboflavin (MG)	0.12
0	pantothenic acid (MG)	0.92
0	Vitamin B6 (MG)	0.62
49	folate (UG)	88

0.886 | 0.886 | 7.63 Complete Comparison:
Hazelnut vs. Chia Seeds

Pumpkin Seeds

Similarity: 88%

Pumpkin seeds are high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Also, pumpkin seeds contains more Vitamin B6 than chia seeds.

For 100 grams of chia seeds and pumpkin seeds:

Chia Seeds (3.5 ounces)		Pumpkin Seeds (1.5 cup)
34	dietary fiber (G)	18
17	protein (G)	19
631	calcium (MG)	55
7.7	iron (MG)	3.3
407	potassium (MG)	919
0.62	thiamin (MG)	0.03
8.8	niacin (MG)	0.29

However, chia seeds does contain more trans fat, Vitamin E, thiamin, riboflavin and niacin than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	446
3.3	saturated fat (G)	3.7
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	0.3
0	Vitamin A (UG)	3
0.5	Vitamin E (MG)	0
0.17	riboflavin (MG)	0.05
0	pantothenic acid (MG)	0.06
0	Vitamin B6 (MG)	0.04
49	folate (UG)	9

0.882 | 0.882 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Chia Seeds

Oats

Similarity: 87%

Oats are high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Also, oats contains more pantothenic acid and Vitamin B6 than chia seeds.

For 100 grams of chia seeds and oats:

Chia Seeds (3.5 ounces)		Oats (5/8 cup)
34	dietary fiber (G)	11
17	protein (G)	17
631	calcium (MG)	54
7.7	iron (MG)	4.7
407	potassium (MG)	429
0.62	thiamin (MG)	0.76
8.8	niacin (MG)	0.96

However, chia seeds does contain more trans fat, Vitamin C, Vitamin E and niacin than oats by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	389
3.3	saturated fat (G)	1.2
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	0
0.5	Vitamin E (MG)	0
0.17	riboflavin (MG)	0.14
0	pantothenic acid (MG)	1.3
0	Vitamin B6 (MG)	0.12
49	folate (UG)	56

0.868 | 0.868 | 6.04 Complete Comparison:
Oats vs. Chia Seeds

sweets

Cocoa Powder

Similarity: > 90%

Cocoa powder is high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Also, cocoa powder contains more riboflavin, pantothenic acid and Vitamin B6 than chia seeds.

For 100 grams of chia seeds and cocoa powder:

Chia Seeds (3.5 ounces)		Cocoa Powder (19 tbsps)
34	dietary fiber (G)	37
17	protein (G)	20
631	calcium (MG)	128
7.7	iron (MG)	14
407	potassium (MG)	1524
0.62	thiamin (MG)	0.08
8.8	niacin (MG)	2.2

However, chia seeds does contain more trans fat, Vitamin C, thiamin and niacin than cocoa powder by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	228
0	sugar (G)	1.8
3.3	saturated fat (G)	8.1
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	0
0.5	Vitamin E (MG)	0.1
0.17	riboflavin (MG)	0.24
0	pantothenic acid (MG)	0.25
0	Vitamin B6 (MG)	0.12
49	folate (UG)	32

0.924 | 0.924 | 8.33 Complete Comparison:
Cocoa Powder vs. Chia Seeds

Bittersweet Chocolate

Similarity: 88%

Bittersweet chocolate is high in many of the same nutrients as chia seeds, including dietary fiber, protein, calcium and iron. Also, bittersweet chocolate contains more pantothenic acid and Vitamin B6 than chia seeds.

For 100 grams of chia seeds and bittersweet chocolate:

Chia Seeds (3.5 ounces)		Bittersweet Chocolate (3.5 ounces)
34	dietary fiber (G)	17
17	protein (G)	14
631	calcium (MG)	101
7.7	iron (MG)	17
407	potassium (MG)	830
0.62	thiamin (MG)	0.15
8.8	niacin (MG)	1.4

However, chia seeds does contain more trans fat, Vitamin C, thiamin, riboflavin and niacin than bittersweet chocolate by weight.

Here is a comparison of the rest of nutrients:

486	calories (KCAL)	642
0	sugar (G)	0.91
3.3	saturated fat (G)	32
0.14	trans fat (G)	0
1.6	Vitamin C (MG)	0
0.5	Vitamin E (MG)	0.4
0.17	riboflavin (MG)	0.1
0	pantothenic acid (MG)	0.17
0	Vitamin B6 (MG)	0.03
49	folate (UG)	28

0.881 | 0.881 | 7.93 Complete Comparison:
Bittersweet Chocolate vs. Chia Seeds

Other Nutritional Substitutes

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