Chia SeedsVSRaw Oats (Whole)
Chia Seeds has 3.5g more protein per 100g than Raw Oats (Whole) — 17.0g vs 13.5g per 100g (USDA). For those watching their calorie intake, Raw Oats (Whole) offers only 381.626 calories per 100g compared to 517.154 calories in Chia Seeds. In terms of protein efficiency (protein per calorie), Raw Oats (Whole) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Oct 2024
| Nutrient (per 100g) | Chia Seeds | Raw Oats (Whole) |
|---|---|---|
| Protein | 17.0 g | 13.5 g |
| Calories | 517 kcal | 382 kcal |
| Total fat | 32.9 g | 5.9 g |
| Carbohydrates | 38.3 g | 68.7 g |
Chia Seeds
Raw Oats (Whole)
How does Chia Seeds compare to Raw Oats (Whole)?
Chia Seeds has 3.5g more protein per 100g than Raw Oats (Whole) — 17.0g vs 13.5g per 100g (USDA). For those watching their calorie intake, Raw Oats (Whole) offers only 381.626 calories per 100g compared to 517.154 calories in Chia Seeds. In terms of protein efficiency (protein per calorie), Raw Oats (Whole) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Chia SeedsWith 17.0g of protein per 100g, Chia Seeds provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw Oats (Whole)At only 381.626 calories per 100g, Raw Oats (Whole) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw Oats (Whole)Raw Oats (Whole) offers the best protein-to-calorie ratio, delivering 13.5g of protein for just 381.626 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Chia SeedsBoth are excellent plant-based options. Chia Seeds edges ahead with 17.0g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Chia SeedsWith only 38.3g of carbohydrates per 100g, Chia Seeds fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw Oats (Whole)For everyday fitness enthusiasts seeking balanced nutrition, Raw Oats (Whole) offers a good protein content at 13.5g with 381.626 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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