Chia Seeds vs Acorns
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Chia Seeds has more protein per 100 calories: 3.29 g against 1.59 g.
- Acorns is lighter per 100 g: 387 kcal against 517 kcal.
- Chia Seeds leads in 9 micronutrients, including Thiamin (B1), Niacin (B3), Calcium.
- Acorns leads in 27 micronutrients, including Vitamin A, Riboflavin (B2), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Chia Seeds | Acorns |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.29 g | 1.59 g |
| Carbs | 7.41 g | 10.5 g |
| Fat | 6.36 g | 6.18 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.517 µg |
| Thiamin (B1) | 0.097 mg | 0.029 mg |
| Riboflavin (B2) | 0 mg | 0.03 mg |
| Niacin (B3) | 1.68 mg | 0.473 mg |
| Pantothenic Acid (B5) | 0 mg | 0.185 mg |
| Vitamin B6 | 0.039 mg | 0.136 mg |
| Folate | 0 µg | 22.5 µg |
| Minerals | ||
| Calcium | 115 mg | 10.6 mg |
| Iron | 1.17 mg | 0.204 mg |
| Magnesium | 63.1 mg | 16 mg |
| Phosphorus | 134 mg | 20.4 mg |
| Potassium | 124 mg | 139 mg |
| Zinc | 1.08 mg | 0.132 mg |
| Copper | 0.304 mg | 0.16 mg |
| Manganese | 1.46 mg | 0.346 mg |
| Fats | ||
| Polyunsaturated Fat | 0 g | 1.19 g |
| Monounsaturated Fat | 0 g | 3.9 g |
| Saturated Fat | 0 g | 0.801 g |
| Omega-6 (Linoleic Acid) | 0 g | 1.19 g |
| Amino Acids | ||
| Histidine | 0 g | 0.044 g |
| Isoleucine | 0 g | 0.074 g |
| Leucine | 0 g | 0.126 g |
| Lysine | 0 g | 0.099 g |
| Methionine | 0 g | 0.027 g |
| Cystine | 0 g | 0.028 g |
| Phenylalanine | 0 g | 0.07 g |
| Tyrosine | 0 g | 0.048 g |
| Threonine | 0 g | 0.061 g |
| Tryptophan | 0 g | 0.019 g |
| Valine | 0 g | 0.089 g |
| Arginine | 0 g | 0.122 g |
| Alanine | 0 g | 0.09 g |
| Serine | 0 g | 0.164 g |
| Proline | 0 g | 0.255 g |
| Glycine | 0 g | 0.074 g |
| Aspartic Acid | 0 g | 0.064 g |
| Glutamic Acid | 0 g | 0.067 g |
Per 100 grams
| Nutrient | Chia Seeds | Acorns |
|---|---|---|
| Calories | 517 kcal | 387 kcal |
| Protein | 17 g | 6.15 g |
| Carbs | 38.3 g | 40.8 g |
| Fat | 32.9 g | 23.9 g |
| Vitamins | ||
| Vitamin A | 0 µg | 2 µg |
| Thiamin (B1) | 0.5 mg | 0.112 mg |
| Riboflavin (B2) | 0 mg | 0.118 mg |
| Niacin (B3) | 8.68 mg | 1.83 mg |
| Pantothenic Acid (B5) | 0 mg | 0.715 mg |
| Vitamin B6 | 0.202 mg | 0.528 mg |
| Folate | 0 µg | 87 µg |
| Minerals | ||
| Calcium | 595 mg | 41 mg |
| Iron | 6.04 mg | 0.79 mg |
| Magnesium | 326 mg | 62 mg |
| Phosphorus | 691 mg | 79 mg |
| Potassium | 642 mg | 539 mg |
| Zinc | 5.56 mg | 0.51 mg |
| Copper | 1.57 mg | 0.621 mg |
| Manganese | 7.56 mg | 1.34 mg |
| Fats | ||
| Polyunsaturated Fat | 0 g | 4.6 g |
| Monounsaturated Fat | 0 g | 15.1 g |
| Saturated Fat | 0 g | 3.1 g |
| Omega-6 (Linoleic Acid) | 0 g | 4.6 g |
| Amino Acids | ||
| Histidine | 0 g | 0.17 g |
| Isoleucine | 0 g | 0.285 g |
| Leucine | 0 g | 0.489 g |
| Lysine | 0 g | 0.384 g |
| Methionine | 0 g | 0.103 g |
| Cystine | 0 g | 0.109 g |
| Phenylalanine | 0 g | 0.269 g |
| Tyrosine | 0 g | 0.187 g |
| Threonine | 0 g | 0.236 g |
| Tryptophan | 0 g | 0.074 g |
| Valine | 0 g | 0.345 g |
| Arginine | 0 g | 0.473 g |
| Alanine | 0 g | 0.35 g |
| Serine | 0 g | 0.635 g |
| Proline | 0 g | 0.986 g |
| Glycine | 0 g | 0.285 g |
| Aspartic Acid | 0 g | 0.246 g |
| Glutamic Acid | 0 g | 0.261 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Chia Seeds and Acorns, including preparation variants and research-cited compound levels, or compare any two foods.