Chia seeds, dried vs Chia seeds
In short
For the same 100 calories you eat 21 g of chia seeds, dried or 21 g of chia seeds. No nutrient differs by 4% of a day's needs or more.
Calories, and where they come from
20.6 g · 3.4 g protein · 8.7 g carbs · 6.3 g fat
20.6 g · 3.4 g protein · 8.7 g carbs (0.32 g sugars) · 6.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
No nutrient differs by 4% of a day's needs or more in 100 calories of each.
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.4 g · 3.4 g7%·7%
- Total fat6.3 g · 6.3 g8%·8%
- Saturated fatlimit0.69 g · 0.69 g3%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates8.7 g · 8.7 g3%·3%
- Fiber7.1 g · 7.1 g25%·25%
- Sodiumlimit3.3 mg · 3.3 mg<1%·<1%
- Potassium83.7 mg · 83.7 mg2%·2%
- Calcium130 mg · 130 mg10%·10%
- Iron1.6 mg · 1.6 mg9%·9%
- Magnesium68.9 mg · 68.9 mg16%·16%
- Phosphorus177 mg · 177 mg14%·14%
- Zinc0.94 mg · 0.94 mg9%·9%
- Copper0.19 mg · 0.19 mg21%·21%
- Selenium11.4 µg · 11.4 µg21%·21%
- Vitamin C0.33 mg · 0.33 mg<1%·<1%
- Vitamin E0.1 mg · 0.1 mg1%·1%
- Thiamin (B1)0.13 mg · 0.13 mg11%·11%
- Riboflavin (B2)0.035 mg · 0.035 mg3%·3%
- Niacin (B3)1.8 mg · 1.8 mg11%·11%
- Folate10.1 µg · 10.1 µg3%·3%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: manganese, vitamin A, vitamin D, vitamin K, vitamin B6, choline.
From USDA FoodData Central: Chia seeds, dried (SR Legacy 170554), Chia seeds (Survey (FNDDS) 2707590). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.