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  6. Avocado vs. Chia seeds

Avocado vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between avocadoes and chia seeds

  • Avocadoes have less phosphorus, manganese, fiber, selenium, iron, copper, magnesium, calcium, vitamin B1, and vitamin B3 than chia seeds.
  • Chia seeds cover your daily need for phosphorus, 115% more than avocadoes.
  • The glycemic index of avocadoes is higher.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Seeds, chia seeds, dried.

Infographic

Avocado vs Chia seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +19.2%
Contains less SodiumSodium -56.3%
Contains more MagnesiumMagnesium +1055.2%
Contains more CalciumCalcium +5158.3%
Contains more IronIron +1303.6%
Contains more CopperCopper +386.3%
Contains more ZincZinc +615.6%
Contains more PhosphorusPhosphorus +1553.8%
Contains more ManganeseManganese +1817.6%
Contains more SeleniumSelenium +13700%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +314%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +65.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +825.4%
Contains more Vitamin B2Vitamin B2 +30.8%
Contains more Vitamin B3Vitamin B3 +408.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1162.6%
Contains more ProteinProtein +727%
Contains more FatsFats +109.7%
Contains more CarbsCarbs +393.8%
Contains more OtherOther +203.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -36.2%
Contains more Mono. FatMonounsaturated fat +324.4%
Contains more Poly. FatPolyunsaturated fat +1203.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Chia seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Chia seeds DV% diff.
Polyunsaturated fat 1.816g 23.665g 146%
Phosphorus 52mg 860mg 115%
Manganese 0.142mg 2.723mg 112%
Fiber 6.7g 34.4g 111%
Selenium 0.4µg 55.2µg 100%
Iron 0.55mg 7.72mg 90%
Copper 0.19mg 0.924mg 82%
Magnesium 29mg 335mg 73%
Calcium 12mg 631mg 62%
Vitamin B1 0.067mg 0.62mg 46%
Vitamin B3 1.738mg 8.83mg 44%
Zinc 0.64mg 4.58mg 36%
Protein 2g 16.54g 29%
Vitamin B5 1.389mg 28%
Fats 14.66g 30.74g 25%
Vitamin B6 0.257mg 20%
Monounsaturated fat 9.799g 2.309g 19%
Vitamin K 21µg 18%
Calories 160kcal 486kcal 16%
Carbs 8.53g 42.12g 11%
Vitamin E 2.07mg 0.5mg 10%
Vitamin C 10mg 1.6mg 9%
Folate 81µg 49µg 8%
Saturated fat 2.126g 3.33g 5%
Vitamin B2 0.13mg 0.17mg 3%
Choline 14.2mg 3%
Potassium 485mg 407mg 2%
Vitamin A 7µg 1%
Net carbs 1.83g 7.72g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.025mg 0.436mg 0%
Threonine 0.073mg 0.709mg 0%
Isoleucine 0.084mg 0.801mg 0%
Leucine 0.143mg 1.371mg 0%
Lysine 0.132mg 0.97mg 0%
Methionine 0.038mg 0.588mg 0%
Phenylalanine 0.097mg 1.016mg 0%
Valine 0.107mg 0.95mg 0%
Histidine 0.049mg 0.531mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g 17.83g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Avocado
32%
Chia seeds
Minerals Daily Need Coverage Score
21%
Avocado
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.66g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 25)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.8)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 1.204g)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.