Compare Chia Seeds: Nutrition Facts & Health Benefits Explained vs Sweet Potato Nutrition Facts: Health Benefits & Profile
Chia Seeds: Nutrition Facts & Health Benefits Explained
Nuts & Seeds
VS
Sweet Potato Nutrition Facts: Health Benefits & Profile
Food
Nutrient
Food A
Food B
Protein
✓16.5 G
5.5 G
Total Fat
✓30.7 G
1.3 G
Carbs
✓42.1 G
16.4 G
Calories
✓486 KCAL
106 KCAL
Alcohol, ethyl
0 G
0 G
Water
✓5.8 G
0 G
Caffeine
0 MG
0 MG
Theobromine
0 MG
0 MG
Total Sugars
1.6 G
✓4.2 G
Fiber
✓34.4 G
1.9 G
Calcium
✓631 MG
26 MG
Iron
✓7.7 MG
0.6 MG
Magnesium
✓335 MG
0 MG
Phosphorus
✓860 MG
0 MG
Potassium
✓407 MG
0 MG
Sodium
16 MG
✓173 MG
Zinc
✓4.6 MG
0 MG
Copper, Cu
✓0.9 MG
0 MG
Selenium, Se
✓55.2 UG
0 UG
Retinol
0 UG
0 UG
Vitamin A
0 UG
0 UG
Carotene, beta
0 UG
0 UG
Carotene, alpha
0 UG
0 UG
Vitamin E
✓0.5 MG
0 MG
Vitamin D (D2 + D3)
0 UG
0 UG
Cryptoxanthin, beta
0 UG
0 UG
Lycopene
0 UG
0 UG
Lutein + zeaxanthin
0 UG
0 UG
Vitamin C
1.6 MG
✓4.8 MG
Thiamin
✓0.6 MG
0 MG
Riboflavin
✓0.2 MG
0 MG
Niacin
✓8.8 MG
0 MG
Vitamin B6
✓0.4 MG
0 MG
Folate
✓49 UG
0 UG
Vitamin B12
0 UG
0 UG
Choline, total
✓78.7 MG
0 MG
Vitamin K
✓3.7 UG
0 UG
Folic acid
0 UG
0 UG
Folate, food
✓49 UG
0 UG
Folate, DFE
✓49 UG
0 UG
Vitamin E, added
0 MG
0 MG
Vitamin B-12, added
0 UG
0 UG
Cholesterol
0 MG
✓14 MG
Saturated Fat
✓3.3 G
0.3 G
SFA 4:0
0 G
0 G
SFA 6:0
0 G
0 G
SFA 8:0
0 G
0 G
SFA 10:0
0 G
0 G
SFA 12:0
0 G
0 G
SFA 14:0
✓0 G
0 G
SFA 16:0
✓2.2 G
0 G
SFA 18:0
✓0.9 G
0 G
MUFA 18:1
✓2.2 G
0 G
PUFA 18:2
✓5.8 G
0 G
PUFA 18:3
✓17.8 G
0 G
PUFA 20:4
0 G
0 G
PUFA 22:6 n-3 (DHA)
0 G
0 G
MUFA 16:1
✓0 G
0 G
PUFA 18:4
0 G
0 G
MUFA 20:1
✓0 G
0 G
PUFA 20:5 n-3 (EPA)
0 G
0 G
MUFA 22:1
✓0 G
0 G
PUFA 22:5 n-3 (DPA)
0 G
0 G
Monounsaturated Fat
✓2.3 G
0 G
Polyunsaturated Fat
✓23.7 G
0 G
Vitamin A, IU
0 IU
✓5290 IU
Fatty acids, total trans
0 G
0 G
Visual Comparison
Protein16.5 G vs 5.5 G
Chia Seeds: Nutrition Facts & Health Benefits ExplainedSweet Potato Nutrition Facts: Health Benefits & Profile
Calories486 vs 106
Chia Seeds: Nutrition Facts & Health Benefits ExplainedSweet Potato Nutrition Facts: Health Benefits & Profile
Total Fat30.7 vs 1.3
Chia Seeds: Nutrition Facts & Health Benefits ExplainedSweet Potato Nutrition Facts: Health Benefits & Profile
Calcium631 vs 26
Chia Seeds: Nutrition Facts & Health Benefits ExplainedSweet Potato Nutrition Facts: Health Benefits & Profile
Comparison Verdict
If your goal is to boost your daily intake of healthy fats, fiber, and protein in a compact serving, chia seeds are the superior choice for sustained energy and satiety. However, if you are looking for a lower-calorie source of complex carbohydrates to fuel an intense workout or support recovery, the sweet potato is a much better option due to its higher volume and lower fat content.