Chia seeds, dry, raw vs Quinoa, cooked
Nutrition comparison per 100 g.
Chia seeds, dry, raw
517 kcal
Quinoa, cooked
120 kcal
Calories
517 kcal
120 kcal
Protein
17.0 g
4.4 g
Carbs
38.3 g
21.3 g
Fiber
~
2.8 g
Fat
32.9 g
1.9 g
Sodium
0 mg
7 mg
Key takeaways
- Quinoa, cooked has 77% fewer calories (120 kcal vs 517 kcal).
- Chia seeds, dry, raw has more protein (17.0 g vs 4.4 g).
- Quinoa, cooked has fewer carbs (21.3 g vs 38.3 g).
- Quinoa, cooked has less fat (1.9 g vs 32.9 g).
- Chia seeds, dry, raw has less sodium (0 mg vs 7 mg).
| Macronutrients | Chia seeds, dry, raw | Quinoa, cooked |
|---|---|---|
| Calories | 517 kcal | 120 kcal |
| Protein | 17.0 g | 4.4 g |
| Total Fat | 32.9 g | 1.9 g |
| Total Carbohydrate | 38.3 g | 21.3 g |
| Dietary Fiber | ~ | 2.8 g |
| Water | 7.5 g | 71.6 g |
| Carbohydrates | Chia seeds, dry, raw | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 38.3 g | 21.3 g |
| Dietary Fiber | ~ | 2.8 g |
| Starch | 0.0 g | 17.6 g |
| Fats & Fatty Acids | Chia seeds, dry, raw | Quinoa, cooked |
|---|---|---|
| Total Fat | 32.9 g | 1.9 g |
| Protein & Amino Acids | Chia seeds, dry, raw | Quinoa, cooked |
|---|---|---|
| Protein | 17.0 g | 4.4 g |
| Histidine | ~ | 127.0 mg |
| Isoleucine | ~ | 157.0 mg |
| Leucine | ~ | 261.0 mg |
| Lysine | ~ | 239.0 mg |
| Methionine | ~ | 96.0 mg |
| Phenylalanine | ~ | 185.0 mg |
| Threonine | ~ | 131.0 mg |
| Tryptophan | ~ | 52.0 mg |
| Valine | ~ | 185.0 mg |
| Alanine | ~ | 183.0 mg |
| Arginine | ~ | 340.0 mg |
| Aspartic Acid | ~ | 353.0 mg |
| Cystine | ~ | 63.0 mg |
| Glutamic Acid | ~ | 580.0 mg |
| Glycine | ~ | 216.0 mg |
| Proline | ~ | 240.0 mg |
| Serine | ~ | 176.0 mg |
| Tyrosine | ~ | 83.0 mg |
| Vitamins | Chia seeds, dry, raw | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 0.0 mg |
| Vitamin E | ~ | 0.6 mg |
| Thiamin (B1) | 0.5 mg | 0.1 mg |
| Riboflavin (B2) | ~ | 0.1 mg |
| Niacin (B3) | 8.7 mg | 0.4 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | ~ | 42.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Minerals | Chia seeds, dry, raw | Quinoa, cooked |
|---|---|---|
| Calcium | 595.4 mg | 17.0 mg |
| Iron | 6.0 mg | 1.5 mg |
| Magnesium | 326.3 mg | 64.0 mg |
| Phosphorus | 691.3 mg | 152.0 mg |
| Potassium | 642.1 mg | 172.0 mg |
| Sodium | 0.0 mg | 7.0 mg |
| Zinc | 5.6 mg | 1.1 mg |
| Copper | 1.6 mg | 0.2 mg |
| Manganese | 7.6 mg | 0.6 mg |
| Selenium | ~ | 2.8 mcg |
| Sterols | Chia seeds, dry, raw | Quinoa, cooked |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Chia seeds, dry, raw | Quinoa, cooked |
|---|---|---|
| Ash | 4.4 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Chia seeds, dry, raw or Quinoa, cooked?
Quinoa, cooked has fewer calories: 517 kcal for Chia seeds, dry, raw vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Chia seeds, dry, raw or Quinoa, cooked?
Chia seeds, dry, raw has more protein: 17.0 g for Chia seeds, dry, raw vs 4.4 g for Quinoa, cooked per 100 g.
Is Chia seeds, dry, raw or Quinoa, cooked healthier?
Quinoa, cooked is lower in calories, and Chia seeds, dry, raw is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.