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Seed nutrition chart, glycemic index and rich nutrients

Seeds, chia seeds, dried
*all the values are displayed for the amount of 100 grams

What is Seed rich in: TOP 5 nutrients.

Seed
richer than 94% foods
Rich in Fats
richer than 94% foods
richer than 93% foods
richer than 93% foods
richer than 93% foods
94% Calcium
94% Fats
93% Iron
93% Fiber
93% Phosphorus
Explanation: This food contains more Calcium than 94% of foods. More importantly, although there are several foods (6%) which contain more Calcium, this food itself is rich in Calcium more than it is in any other nutrient. Similarly it is relatively rich in Fats, Iron, Fiber and Phosphorus

Seed Glycemic index (GI)

15
Similar food data
35 Sesame Sesame
20 Sunflower seed Sunflower seed

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 33%
16.54 g of 50 g
33%
Fats:
Daily Value: 47%
30.74 g of 65 g
47%
Carbs:
Daily Value: 14%
42.12 g of 300 g
14%
Water:
Daily Value: 0%
5.8 g of 2,000 g
0%
Other:
4.8 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 486
% Daily Value*
48%
Total Fat 31g
15%
Saturated Fat 3g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 16mg
14%
TotalCarbohydrate 42g
136%
Dietary Fiber 34g
Total Sugars 0g
Includes 1g Added Sugars
Protein 17g
Vitamin D 0mcg 0%

Calcium 631mg 63%

Iron 8mg 44%

Potassium 407mg 12%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
limit break
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 631 mg of 1,000 mg 63%
Iron: 7.72 mg of 18 mg 43%
Magnesium: 335 mg of 400 mg 84%
Phosphorus: 860 mg of 1,000 mg 86%
Potassium: 407 mg of 3,500 mg 12%
Sodium: 16 mg of 2,400 mg 1%
Zinc: 4.58 mg of 15 mg 31%
Copper: 0.924 mg of 2 mg 46%
Manganese: 2.723 mg of 2 mg 136%
Selenium: 55.2 µg of 70 µg 79%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Calcium
631 mg
TOP 6%
Phosphorus
860 mg
TOP 7%
Iron
7.72 mg
TOP 7%
Magnesium
335 mg
TOP 9%
Copper
0.924 mg
TOP 17%
Potassium
407 mg
TOP 17%
Zinc
4.58 mg
TOP 21%
Selenium
55.2 mg
TOP 21%
Manganese
2.723 mg
TOP 27%
Sodium
16 mg
TOP 82%

Vitamin coverage chart

Vitamin A: 54 IU of 5,000 IU 1%
Vitamin E : 0.5 mg of 20 mg 2%
Vitamin D: IU of 400 IU 0%
Vitamin C: 1.6 mg of 60 mg 3%
Vitamin B1: 0.62 mg of 2 mg 41%
Vitamin B2: 0.17 mg of 2 mg 10%
Vitamin B3: 8.83 mg of 20 mg 44%
Vitamin B5: mg of 10 mg 0%
Vitamin B6: mg of 2 mg 0%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: µg of 80 µg 0%
Folic acid (B9): µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B3
8.83 µg
TOP 14%
Vitamin B1
0.62 µg
TOP 14%
Vitamin C
1.6 µg
TOP 38%
Vitamin A
54 µg
TOP 48%
Vitamin B2
0.17 µg
TOP 54%
Vitamin E
0.5 µg
TOP 57%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 436 mg of 280 mg 156%
Threonine: 709 mg of 1,050 mg 68%
Isoleucine: 801 mg of 1,400 mg 57%
Leucine: 1371 mg of 2,730 mg 50%
Lysine: 970 mg of 2,100 mg 46%
Methionine: 588 mg of 1,050 mg 56%
Phenylalanine: 1016 mg of 1,750 mg 58%
Valine: 950 mg of 1,820 mg 52%
Histidine: 531 mg of 700 mg 76%

Fat type information

Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.