Arborio rice vs. Chia seeds — In-Depth Nutrition Comparison

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How are arborio rice and chia seeds different?

Chia seeds have more phosphorus, manganese, copper, selenium, iron, magnesium, calcium, fats, vitamin B3, and zinc than arborio rice.
Daily need coverage for phosphorus for chia seeds is 118% higher.
Chia seeds have a lower glycemic index (15) than arborio rice (69).

Rice, white, short-grain, enriched, cooked and Seeds, chia seeds, dried are the varieties used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Arborio rice

Chia seeds

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+4087.5%
Contains more CalciumCalcium	+63000%
Contains more PotassiumPotassium	+1465.4%
Contains more IronIron	+428.8%
Contains more CopperCopper	+1183.3%
Contains more ZincZinc	+1045%
Contains more PhosphorusPhosphorus	+2506.1%
Contains more ManganeseManganese	+662.7%
Contains more SeleniumSelenium	+636%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Arborio rice

Chia seeds

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+20.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+278%
Contains more Vitamin B2Vitamin B2	+962.5%
Contains more Vitamin B3Vitamin B3	+491.4%

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		17.83g	1114%
Polyunsaturated fat	0.05g	23.665g	157%
Fiber		34.4g	138%
Phosphorus	33mg	860mg	118%
Manganese	0.357mg	2.723mg	103%
Copper	0.072mg	0.924mg	95%
Selenium	7.5µg	55.2µg	87%
Magnesium	8mg	335mg	78%
Iron	1.46mg	7.72mg	78%
Calcium	1mg	631mg	63%
Fats	0.19g	30.74g	47%
Vitamin B3	1.493mg	8.83mg	46%
Zinc	0.4mg	4.58mg	38%
Vitamin B1	0.164mg	0.62mg	38%
Omega-6 (Linoleic acid)		5.835g	34%
Protein	2.36g	16.54g	28%
Calories	130kcal	486kcal	18%
Saturated fat	0.051g	3.33g	15%
Vitamin B2	0.016mg	0.17mg	12%
Potassium	26mg	407mg	11%
Vitamin B5	0.397mg		8%
Monounsaturated fat	0.058g	2.309g	6%
Vitamin B6	0.059mg		5%
Carbs	28.73g	42.12g	4%
Vitamin E		0.5mg	3%
Folate	59µg	49µg	3%
Vitamin C	0mg	1.6mg	2%
Sodium	0mg	16mg	1%
Protein per 100 calories	1.8g	3.4g	N/A
Calories per 10 g protein	551kcal	294kcal	N/A
Weight per 100 calories	77g	21g	N/A
Unsaturated / Saturated Fat ratio	2.1	7.8	N/A
Net carbs	28.73g	7.72g	N/A
Trans fat		0.14g	N/A
Tryptophan	0.027mg	0.436mg	0%
Threonine	0.084mg	0.709mg	0%
Isoleucine	0.102mg	0.801mg	0%
Leucine	0.195mg	1.371mg	0%
Lysine	0.085mg	0.97mg	0%
Methionine	0.056mg	0.588mg	0%
Phenylalanine	0.126mg	1.016mg	0%
Valine	0.144mg	0.95mg	0%
Histidine	0.056mg	0.531mg	0%