Chia SeedsVSRaw Quinoa

Comparing Chia seeds with Quinoa

Chia Seeds

Plant

May lack some essential amino acids. Good to pair with variety.

Cereal Grains and Pasta• USDA #2710819

Top Protein

Protein17.0g

Cals

517

Fat

32.9g

Carbs

38.3g

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Raw Quinoa

Complete

Contains all 9 essential amino acids. High bioavailability.

Cereal Grains and Pasta• USDA #168874

Protein14.1g

Cals

368

Fat

6.1g

Carbs

64.2g

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Key Differences

Protein Gap

2.9g

-17% difference

Calorie Gap

149

-29% difference

Fat Gap

26.8g

Carb Gap

25.9g

Category Winners

💪

Most Protein

Per 100g serving

Chia Seeds

📉

Lowest Calories

For weight loss

Raw Quinoa

⚡

Best Efficiency

Protein per calorie

Raw Quinoa

Source: USDA FoodData Central • Data as of 2025-12-14