Compare Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood vs Chia Seeds: Nutrition Facts & Health Benefits Explained
Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood
Food
VS
Chia Seeds: Nutrition Facts & Health Benefits Explained
Nuts & Seeds
Nutrient
Food A
Food B
Protein
2.9 G
✓16.5 G
Total Fat
1.8 G
✓30.7 G
Carbs
20 G
✓42.1 G
Calories
107 KCAL
✓486 KCAL
Total Sugars
✓2.1 G
1.6 G
Fiber
2.1 G
✓34.4 G
Calcium
14 MG
✓631 MG
Iron
0.8 MG
✓7.7 MG
Sodium
✓157 MG
16 MG
Vitamin A, IU
✓714 IU
0 IU
Vitamin C
✓3.4 MG
1.6 MG
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
0.4 G
✓3.3 G
Alcohol, ethyl
0 G
0 G
Water
0 G
✓5.8 G
Caffeine
0 MG
0 MG
Theobromine
0 MG
0 MG
Magnesium
0 MG
✓335 MG
Phosphorus
0 MG
✓860 MG
Potassium
0 MG
✓407 MG
Zinc
0 MG
✓4.6 MG
Copper, Cu
0 MG
✓0.9 MG
Selenium, Se
0 UG
✓55.2 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 MG
✓0.5 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
Thiamin
0 MG
✓0.6 MG
Riboflavin
0 MG
✓0.2 MG
Niacin
0 MG
✓8.8 MG
Vitamin B6
0 MG
✓0.4 MG
Folate
0 UG
✓49 UG
Vitamin B12
0 UG
0 UG
Choline, total
0 MG
✓78.7 MG
Vitamin K
0 UG
✓3.7 UG
Folic acid
0 UG
0 UG
Folate, food
0 UG
✓49 UG
Folate, DFE
0 UG
✓49 UG
Vitamin E, added
0 MG
0 MG
Vitamin B-12, added
0 UG
0 UG
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
0 G
✓2.2 G
SFA 18:0
0 G
✓0.9 G
MUFA 18:1
0 G
✓2.2 G
PUFA 18:2
0 G
✓5.8 G
PUFA 18:3
0 G
✓17.8 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
0 G
✓2.3 G
Polyunsaturated Fat
0 G
✓23.7 G
Visual Comparison
Protein2.9 G vs 16.5 G
Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodChia Seeds: Nutrition Facts & Health Benefits Explained
Calories107 vs 486
Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodChia Seeds: Nutrition Facts & Health Benefits Explained
Total Fat1.8 vs 30.7
Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodChia Seeds: Nutrition Facts & Health Benefits Explained
Calcium14 vs 631
Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodChia Seeds: Nutrition Facts & Health Benefits Explained
Comparison Verdict
If your goal is to fuel a high-intensity workout with a substantial serving of complex carbohydrates, quinoa is the better choice because it is lower in calories and provides steady energy without weighing you down. However, if you are looking to boost your satiety and nutrient density in smaller portions, chia seeds are superior due to their impressive concentration of protein and healthy fats, making them an excellent addition to smoothies or yogurt for long-lasting fullness.