Which is healthier, Butternut Squash or Chia Seed?

Chia Seed wins in 7 out of 10 nutritional categories. Butternut Squash has 45 calories and 1g protein per 100g, while Chia Seed has 486 calories and 16.5g protein.

How many calories are in Butternut Squash vs Chia Seed?

Butternut Squash contains 45 calories per 100g, while Chia Seed contains 486 calories per 100g.

Which has more protein, Butternut Squash or Chia Seed?

Chia Seed has more protein with 16.5g per 100g compared to 1g.

Butternut Squash vs Chia Seed

Nutrition Comparison per 100g

Butternut Squash 3

7 Chia Seed

Vegetables vs Nuts & Seeds

Side-by-Side Nutrition Facts

Nutrient	Butternut Squash	Chia Seed	Better
Calories	45kcal	486kcal	Butternut Squash
Protein	1g	16.5g	Chia Seed
Total Fat	0.1g	30.7g	Butternut Squash
Carbohydrates	11.7g	42.1g	Chia Seed
Fiber	2g	34.4g	Chia Seed
Sugar	2.2g	0g	Chia Seed
Vitamin C	21mg	1.6mg	Butternut Squash
Calcium	48mg	631mg	Chia Seed
Iron	0.7mg	7.7mg	Chia Seed
Potassium	352mg	407mg	Chia Seed

Macronutrient Breakdown

Butternut Squash

Protein: 1g Fat: 0.1g Carbs: 11.7g

Chia Seed

Protein: 16.5g Fat: 30.7g Carbs: 42.1g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Butternut Squash vs Chia Seed — Key Takeaway

Butternut Squash has 441 fewer calories per 100g than Chia Seed, making it the lighter option. For protein, Chia Seed leads with 16.5g per 100g. Chia Seed is the better source of fiber at 34.4g per 100g. Butternut Squash provides 21mg of vitamin C.

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