Compare Spinach Nutrition Facts: Health Benefits & Why It's a Superfood vs Chia Seeds: Nutrition Facts & Health Benefits Explained
Spinach Nutrition Facts: Health Benefits & Why It's a Superfood
Vegetables
VS
Chia Seeds: Nutrition Facts & Health Benefits Explained
Nuts & Seeds
Nutrient
Food A
Food B
Protein
2.4 G
✓16.5 G
Total Fat
0 G
✓30.7 G
Carbs
3.5 G
✓42.1 G
Calories
29 KCAL
✓486 KCAL
Total Sugars
0 G
✓1.6 G
Fiber
2.4 G
✓34.4 G
Calcium
94 MG
✓631 MG
Iron
2.7 MG
✓7.7 MG
Potassium
✓553 MG
407 MG
Sodium
✓76 MG
16 MG
Vitamin D (D2 + D3)
0 UG
0 UG
Vitamin C
✓28.2 MG
1.6 MG
Folate
✓116 UG
49 UG
Vitamin K
✓482 UG
3.7 UG
Sugars, added
0 G
0 G
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
0 G
✓3.3 G
Vitamin A
✓471 UG
0 UG
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
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
Carotene, beta
0 UG
0 UG
Carotene, alpha
0 UG
0 UG
Vitamin E
0 MG
✓0.5 MG
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
Vitamin B12
0 UG
0 UG
Choline, total
0 MG
✓78.7 MG
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
Protein2.4 G vs 16.5 G
Spinach Nutrition Facts: Health Benefits & Why It's a SuperfoodChia Seeds: Nutrition Facts & Health Benefits Explained
Calories29 vs 486
Spinach Nutrition Facts: Health Benefits & Why It's a SuperfoodChia Seeds: Nutrition Facts & Health Benefits Explained
Total Fat0 vs 30.7
Spinach Nutrition Facts: Health Benefits & Why It's a SuperfoodChia Seeds: Nutrition Facts & Health Benefits Explained
Calcium94 vs 631
Spinach Nutrition Facts: Health Benefits & Why It's a SuperfoodChia Seeds: Nutrition Facts & Health Benefits Explained
Comparison Verdict
Spinach is the superior choice if your goal is low-calorie weight management or boosting your intake of essential vitamins, as its high volume and low energy density help you feel full without impacting your daily calorie limit. Conversely, chia seeds are a fantastic option if you are looking to increase your protein and healthy fat intake to support sustained energy levels and satiety, making them a nutrient-dense addition for athletes or those needing more substantial fuel.