Chia SeedsVSRaw Quinoa
Chia Seeds has 2.9g more protein per 100g than Raw Quinoa — 17.0g vs 14.1g per 100g (USDA). For those watching their calorie intake, Raw Quinoa offers only 368 calories per 100g compared to 517.154 calories in Chia Seeds. Raw Quinoa provides complete protein with all essential amino acids, while Chia Seeds should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Raw Quinoa delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Chia Seeds | Raw Quinoa |
|---|---|---|
| Protein | 17.0 g | 14.1 g |
| Calories | 517 kcal | 368 kcal |
| Total fat | 32.9 g | 6.1 g |
| Carbohydrates | 38.3 g | 64.2 g |
Chia Seeds
Raw Quinoa
How does Chia Seeds compare to Raw Quinoa?
Chia Seeds has 2.9g more protein per 100g than Raw Quinoa — 17.0g vs 14.1g per 100g (USDA). For those watching their calorie intake, Raw Quinoa offers only 368 calories per 100g compared to 517.154 calories in Chia Seeds. Raw Quinoa provides complete protein with all essential amino acids, while Chia Seeds should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Raw Quinoa 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 QuinoaAt only 368 calories per 100g, Raw Quinoa 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 QuinoaRaw Quinoa offers the best protein-to-calorie ratio, delivering 14.1g of protein for just 368 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 QuinoaFor everyday fitness enthusiasts seeking balanced nutrition, Raw Quinoa offers a good protein content at 14.1g with 368 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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