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  6. Balsamic vinegar vs. Chia seeds

Balsamic vinegar vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on the differences between balsamic vinegar and chia seeds

  • Chia seeds are higher than balsamic vinegar in phosphorus, manganese, copper, iron, magnesium, calcium, zinc, and potassium.
  • Chia seeds cover your daily phosphorus needs 120% more than balsamic vinegar.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Vinegar, balsamic and Seeds, chia seeds, dried.

Infographic

Balsamic vinegar vs Chia seeds infographic
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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 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
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 MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +2237%
Contains more PotassiumPotassium +263.4%
Contains more IronIron +972.2%
Contains more CopperCopper +3453.8%
Contains more ZincZinc +5625%
Contains more PhosphorusPhosphorus +4426.3%
Contains less SodiumSodium -30.4%
Contains more ManganeseManganese +1978.6%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Balsamic vinegar Chia seeds DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 138%
Phosphorus 19mg 860mg 120%
Manganese 0.131mg 2.723mg 113%
Selenium 55.2µg 100%
Copper 0.026mg 0.924mg 100%
Iron 0.72mg 7.72mg 88%
Magnesium 12mg 335mg 77%
Calcium 27mg 631mg 60%
Vitamin B3 8.83mg 55%
Vitamin B1 0.62mg 52%
Fats 0g 30.74g 47%
Zinc 0.08mg 4.58mg 41%
Protein 0.49g 16.54g 32%
Calories 88kcal 486kcal 20%
Saturated fat 0g 3.33g 15%
Vitamin B2 0.17mg 13%
Folate 49µg 12%
Fructose 7.38g 9%
Potassium 112mg 407mg 9%
Carbs 17.03g 42.12g 8%
Monounsaturated fat 2.309g 6%
Vitamin E 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Net carbs 17.03g 7.72g N/A
Sugar 14.95g N/A
Sodium 23mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 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 +1218.1%
Contains more OtherOther +25.6%
Contains more ProteinProtein +3275.5%
Contains more FatsFats +∞%
Contains more CarbsCarbs +147.3%

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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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/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.