Chia seeds vs Beverages
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, — 27.9g vs 17.0g per 100g.
Which is more nutrient-dense?
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Chia seeds | Beverages | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 433 kcal | |
| Macronutrients | |||
| Water | 7.45 g | 5.40 g | +38% |
| Protein | 17.0 g | 27.9 g | -39% |
| Total lipid (fat) | 32.9 g | 13.5 g | +144% |
| Carbohydrate, by difference | 38.3 g | 50.0 g | -23% |
| Fiber, total dietary | — | 18.2 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 1.33 g | |
| Fatty acids, total monounsaturated | — | 8.93 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 6.00 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 104 mg | |
| Thiamin (Vitamin B1) | 0.500 mg | 1.50 mg | -67% |
| Riboflavin (Vitamin B2) | — | 0.654 mg | |
| Niacin (Vitamin B3) | 8.68 mg | 38.4 mg | -77% |
| Pantothenic acid (Vitamin B5) | — | 15.4 mg | |
| Vitamin B-6 — Pyridoxine | 0.202 mg | 2.31 mg | -91% |
| Biotin (Vitamin B7) | — | 385 ug | |
| Folate, total (Vitamin B9) | — | 384 ug | |
| Choline, total | — | 3.40 mg | |
| Vitamin B-12 — Cobalamin | — | 8.07 ug | |
| Vitamin A, RAE | — | 865 ug | |
| Carotene, beta | — | 1.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 51.9 mg | |
| Vitamin D (D2 + D3) | — | 9.60 ug | |
| Minerals | |||
| Calcium, Ca | 595 mg | 1039 mg | -43% |
| Iron, Fe | 6.04 mg | 24.8 mg | -76% |
| Magnesium, Mg | 326 mg | 473 mg | -31% |
| Phosphorus, P | 691 mg | 563 mg | +23% |
| Potassium, K | 642 mg | 752 mg | -15% |
| Sodium, Na | 0 mg | 495 mg | -100% |
| Zinc, Zn | 5.56 mg | 17.3 mg | -68% |
| Copper, Cu | 1.57 mg | 0.769 mg | +104% |
| Manganese, Mn | 7.56 mg | 269 mg | -97% |
| Selenium, Se | — | 67.5 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 517 kcal | — | |
| Energy (Atwater Specific Factors) | 490 kcal | — | |
| Energy | — | 1810 kj | |
| Nitrogen | 3.21 g | — | |
| Ash | 4.37 g | 3.63 g | +20% |
| Total Sugars | — | 20.6 g | |
| Starch | 0 g | — | |
| Biotin | 14.5 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 1.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 653 ug | |
| Vitamin B-12, added | — | 8.08 ug | |
| Retinol | — | 865 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 2886 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 51.9 mg | |
| Vitamin D (D2 + D3 — total) | — | 384 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 9.60 ug | |
| Vitamin K1 — Phylloquinone | — | 0.100 ug | |
| SFA 4:0 (Butyric acid) | — | 0.010 g | |
| SFA 6:0 (Caproic acid) | — | 0.003 g | |
| SFA 8:0 (Caprylic acid) | — | 0.003 g | |
| SFA 10:0 (Capric acid) | — | 0.007 g | |
| SFA 12:0 (Lauric acid) | — | 0.007 g | |
| SFA 14:0 (Myristic acid) | — | 0.040 g | |
| SFA 16:0 (Palmitic acid) | — | 0.625 g | |
| SFA 18:0 (Stearic acid) | — | 0.665 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.020 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 8.99 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.104 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 1.05 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 1.01 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.058 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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