Some of CHIA's nutrients, compared to other foods (using USDA data for them), on a 100 g basis
(colored cells show the key comparisons)

=
 

Average***

 

AZChia values

   
   

Chia
compared to:

Chia's Value How Many Times More Chia's Value How Many Times More USDA Chia Seed Atlantic Farmed Salmon Atlantic Wild Salmon Raw Blueberries Broccoli Whole Milk Spinach Bananas Flax Bran Flakes Raw Kidney
Beans
Asparagus
Omega3 (g) Salmon 20.3 8-9 19.8 7 - 8 17.8 2.26 2.586 0.058 0.021 0.075 0.138 0.027 22.8 0.07 0.169 0.01
Magnesium (mg) Broccoli 334 16 466 22 335 30 37 6 21 10 79 27 392 214 21 14
Calcium (mg) Whole Milk 570 5.0 600 5.3 631 15 15 6 47 113 99 5 255 56 17 24
Iron (mg) Spinach 7.7 2.8 6.5 2.4 7.3 0.34 1.03 0.28 0.73 0.03 2.71 0.26 5.7 27 0.81 2.14
Potassium (mg) Bananas 630 1.8 667 1.9 667 384 628 77 316 143 558 358 813 616 187 202
Dietary Fiber (g) Flax 35.9 1.3 38.4 1.4 34.4 0 0 2.4 2.6 0 2.2 2.6 27.3   5.3 2.1
Dietary Fiber (g) Bran Flakes 35.9 2.0 38.4 2.2                   17.6    
Protein (g) Kidney Beans 19.8 4.7 20.5 4.9 16.5 ++ 22.1 25.44 0.74 2.82 3.22 2.86 1.09 18.3 9.4 4.2 2.2
Folate (mcg) Asparagus 48 equal 48 equal 49 34 29 6 63 5 194 20 87 19 59 52
Phosphorus Milk 770 8.5 751 8.2 860         91 91        
ORAC Total (umol TE/100 g) ** Blueberries 6500 ** equal           6552 1362   1515 879     8459 2150

* Per Wilderness Family Naturals Website
** Few companies list this for chia - Value appears to be around 6500
*** Average from various chia websites, product labels or independent test results
++ USDA uses a lower nitrogen conversion value, 5.3 vs 6.25


How does CHIA's four main components compare to other foods (top of table), and to other seeds (bottom of table)


FIBER - grams
per 100g  
ANTIOXIDANTS - μ mol
per 100g  
PROTEIN - grams
per 100g  
OMEGA3 - grams
per 100g  
                       
CHIA SEED COMPARED TO COMMON FOODS     CHIA SEED COMPARED TO COMMON FOODS     CHIA SEED COMPARED TO COMMON FOODS     CHIA SEED COMPARED TO COMMON FOODS    
                  OILS    
Psyllium 85   Acai berry freeze dried 102700   Peanut butter, smooth style 25.19   Chia seed oil 58.7  
Chia seed 31.5   Pecans 17940   Chia seed 23.50   Flaxseed oil 53.3  
Bran flakes  17.6   Walnuts 13541   Oat bran, raw 17.30   Sardine oil 34.1  
Oats (regular and quick) 10.1   Cranberries 9584   Amaranth, uncooked 13.60   Mehaden fish oil 28.1  
Black beans, cooked  8.7   Bluberries 6552   Wheat flour, whole-grain 13.15   Walnut oil 10.4  
Artichoke, cooked  8.6   Chia seed 6530   Quinoa, uncooked 13.10   Wheat germ oil 6.9  
Split peas, cooked  8.3   Soybeans 5764   Soybeans, cooked, boiled 12.35        
Lentils, cooked  7.9   Garlic 5346   Lentils, cooked, boiled 9.02   SEEDS & NUTS    
Peas, cooked  4.5   Almonds 4454   Beans, black, cooked, boiled 8.86   Flaxseed 20.3  
Spaghetti, whole-wheat, cooked  4.5   Cherries 3365   Beans, Kidney beans, red, cooked, boiled 8.67   Chia seed 21.1  
Barley, pearled, cooked  3.8   Raisins 3037   Beans, Pinto beans, cooked, boiled 8.21   Butternuts, dried 10.4  
Brown rice, cooked  1.8   Blackberries 2036   Cornmeal, whole-grain, yellow 8.12   Walnuts 9.1  
Potato, with skin, baked  1.5   Kale  1770    Tofu 8.04        
      Strawberries 1540    Spaghetti, whole-wheat, cooked 5.33   FISH    
      Spinach  1260   Rice, brown, long-grain, cooked 4.02   Salmon, atlantic, wild, cooked 2.6  
      Raspberries  1220   Spinach, frozen, cooked, boiled, drained 3.14   Salmon, atlantic, farmed, cooked 2.3  
      Oranges  750   Rice, white, long-grain, regular, cooked 2.69   Salmon coho, farmed, cooked 1.4  
      Red grapes  739   Potato, baked, flesh and skin 2.50   Tuna, fresh 1.3  
                       
CHIA SEED COMPARED TO COMMON SEEDS     CHIA SEED COMPARED TO COMMON SEEDS     CHIA SEED COMPARED TO COMMON SEEDS     CHIA SEED COMPARED TO COMMON SEEDS    
                       
Chia seed 31.5   Chia seed 6530   Chia seed 23.50   Chia seed 21.1  
flaxseed 27.3   flaxseed
?? **
  flaxseed 18.30   flaxseed 20.3  
hemp seed * 12   hemp seed *
?? **
  hemp seed * 25.00   hemp seed * 7  
sunflower seed 8.6   sunflower seed
?? **
  sunflower seed 20.80   sunflower seed 0  
pumpkin seed 3.9   pumpkin seed
?? **
  pumpkin seed 24.50   pumpkin seed 0.2  
sesame seed 11.8   sesame seed
?? **
  sesame seed 17.70   sesame seed 0.4  
                       
* values not consistent, not in USDA database                      
** no values found, probably minimal amounts