Taste Life Blog

Chia and Quinoa have both recently exploded onto the nutrition scene as super nutritious superfoods! Touted as ‘Ancient Superfoods’ of the Inca, Aztec, and Mayan civilizations, both are high in protein, omega-3s and packed with several other beneficial nutrients. But what differentiates these to superfoods? And is one better than the other?

The protein content of both foods is pretty much the same, but Chia has a much higher fat composition than quinoa- which has a higher carbohydrate composition. However it is important to know that the fat content in Chia is primarily poly and mono- unsaturated fatty acids and, interestingly enough, chia has a higher fiber content then Quinoa despite having a much lower carbohydrate composition.

Neither food contained a significant amount of any vitamins, but several minerals and other nutrients were comparable between the two food sources. Chia contains significantly higher amounts of fiber, calcium, and Omega-3s, while having slightly higher amounts of magnesium and iron. Quinoa, on the other hand, provides a denser source of potassium.

Overall, It’s safe to say that chia is more nutrient dense than quinoa but because the comparison is on a gram for gram basis, equal amounts would need to be consumed for these results to hold relevance to the real-world consumer. Generally, quinoa is consumed as a grain in higher quantities and chia is usually added to smoothies, oatmeal, or other foods so a smaller amount is consumed. However, if equal amounts in question; then go for the fiber and omega-3 rich chia seeds! And Quinoa makes an amazing healthy high-protein substitute for rice and other grains in any meal.

Drew Thomas ⋅ University of Minnesota ⋅ Nutritional Science 15′