Chia seeds, dry, raw vs Quinoa, uncooked
Nutrition comparison per 100 g.
Chia seeds, dry, raw
517 kcal
Quinoa, uncooked
368 kcal
Calories
517 kcal
368 kcal
Protein
17.0 g
14.1 g
Carbs
38.3 g
64.2 g
Fiber
~
7.0 g
Fat
32.9 g
6.1 g
Sodium
0 mg
5 mg
Key takeaways
- Quinoa, uncooked has 29% fewer calories (368 kcal vs 517 kcal).
- Chia seeds, dry, raw has more protein (17.0 g vs 14.1 g).
- Chia seeds, dry, raw has more carbs (38.3 g vs 64.2 g).
- Quinoa, uncooked has more fat (6.1 g vs 32.9 g).
- Chia seeds, dry, raw has more sodium (0 mg vs 5 mg).
| Macronutrients | Chia seeds, dry, raw | Quinoa, uncooked |
|---|---|---|
| Calories | 517 kcal | 368 kcal |
| Protein | 17.0 g | 14.1 g |
| Total Fat | 32.9 g | 6.1 g |
| Total Carbohydrate | 38.3 g | 64.2 g |
| Dietary Fiber | ~ | 7.0 g |
| Water | 7.5 g | 13.3 g |
| Carbohydrates | Chia seeds, dry, raw | Quinoa, uncooked |
|---|---|---|
| Total Carbohydrate | 38.3 g | 64.2 g |
| Dietary Fiber | ~ | 7.0 g |
| Starch | 0.0 g | 52.2 g |
| Fats & Fatty Acids | Chia seeds, dry, raw | Quinoa, uncooked |
|---|---|---|
| Total Fat | 32.9 g | 6.1 g |
| Saturated Fat | ~ | 0.7 g |
| Monounsaturated Fat | ~ | 1.6 g |
| Polyunsaturated Fat | ~ | 3.3 g |
| Omega-3 Fatty Acids | ~ | 260.0 mg |
| Omega-6 Fatty Acids | ~ | 2,977.0 mg |
| Protein & Amino Acids | Chia seeds, dry, raw | Quinoa, uncooked |
|---|---|---|
| Protein | 17.0 g | 14.1 g |
| Histidine | ~ | 407.0 mg |
| Isoleucine | ~ | 504.0 mg |
| Leucine | ~ | 840.0 mg |
| Lysine | ~ | 766.0 mg |
| Methionine | ~ | 309.0 mg |
| Phenylalanine | ~ | 593.0 mg |
| Threonine | ~ | 421.0 mg |
| Tryptophan | ~ | 167.0 mg |
| Valine | ~ | 594.0 mg |
| Alanine | ~ | 588.0 mg |
| Arginine | ~ | 1,091.0 mg |
| Aspartic Acid | ~ | 1,134.0 mg |
| Cystine | ~ | 203.0 mg |
| Glutamic Acid | ~ | 1,865.0 mg |
| Glycine | ~ | 694.0 mg |
| Proline | ~ | 773.0 mg |
| Serine | ~ | 567.0 mg |
| Tyrosine | ~ | 267.0 mg |
| Vitamins | Chia seeds, dry, raw | Quinoa, uncooked |
|---|---|---|
| Vitamin A (RAE) | ~ | 1.0 mcg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 2.4 mg |
| Vitamin K | ~ | 0.0 mcg |
| Thiamin (B1) | 0.5 mg | 0.4 mg |
| Riboflavin (B2) | ~ | 0.3 mg |
| Niacin (B3) | 8.7 mg | 1.5 mg |
| Vitamin B6 | 0.2 mg | 0.5 mg |
| Folate (B9) | ~ | 184.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.8 mg |
| Choline | ~ | 70.2 mg |
| Betaine | ~ | 630.4 mg |
| Minerals | Chia seeds, dry, raw | Quinoa, uncooked |
|---|---|---|
| Calcium | 595.4 mg | 47.0 mg |
| Iron | 6.0 mg | 4.6 mg |
| Magnesium | 326.3 mg | 197.0 mg |
| Phosphorus | 691.3 mg | 457.0 mg |
| Potassium | 642.1 mg | 563.0 mg |
| Sodium | 0.0 mg | 5.0 mg |
| Zinc | 5.6 mg | 3.1 mg |
| Copper | 1.6 mg | 0.6 mg |
| Manganese | 7.6 mg | 2.0 mg |
| Selenium | ~ | 8.5 mcg |
| Sterols | Chia seeds, dry, raw | Quinoa, uncooked |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Chia seeds, dry, raw | Quinoa, uncooked |
|---|---|---|
| Ash | 4.4 g | 2.4 g |
Frequently asked questions
Which has fewer calories, Chia seeds, dry, raw or Quinoa, uncooked?
Quinoa, uncooked has fewer calories: 517 kcal for Chia seeds, dry, raw vs 368 kcal for Quinoa, uncooked per 100 g.
Which has more protein, Chia seeds, dry, raw or Quinoa, uncooked?
Chia seeds, dry, raw has more protein: 17.0 g for Chia seeds, dry, raw vs 14.1 g for Quinoa, uncooked per 100 g.
Is Chia seeds, dry, raw or Quinoa, uncooked healthier?
Quinoa, uncooked 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.