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  6. Brussels sprouts vs. Chia seeds

Brussels sprouts vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between Brussels sprouts and chia seeds

  • Brussels sprouts are richer in vitamin C, yet chia seeds are richer in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3.
  • Daily need coverage for fiber for chia seeds is 122% higher.
  • Brussels sprouts contain 53 times more vitamin C than chia seeds. Brussels sprouts contain 85mg of vitamin C, while chia seeds contain 1.6mg.

Food types used in this article are Brussels sprouts, raw and Seeds, chia seeds, dried.

Infographic

Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +1356.5%
Contains more CalciumCalcium +1402.4%
Contains more IronIron +451.4%
Contains more CopperCopper +1220%
Contains more ZincZinc +990.5%
Contains more PhosphorusPhosphorus +1146.4%
Contains less SodiumSodium -36%
Contains more ManganeseManganese +708%
Contains more SeleniumSelenium +3350%
~equal in Potassium ~407mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
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 +5212.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +76%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +24.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +346%
Contains more Vitamin B2Vitamin B2 +88.9%
Contains more Vitamin B3Vitamin B3 +1085.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Chia seeds DV% diff.
Polyunsaturated fat 153g 23.665g 862%
Vitamin K 177µg 148%
Fiber 3.8g 34.4g 122%
Phosphorus 69mg 860mg 113%
Manganese 0.337mg 2.723mg 104%
Selenium 1.6µg 55.2µg 97%
Copper 0.07mg 0.924mg 95%
Vitamin C 85mg 1.6mg 93%
Iron 1.4mg 7.72mg 79%
Magnesium 23mg 335mg 74%
Calcium 42mg 631mg 59%
Vitamin B3 0.745mg 8.83mg 51%
Fats 0.3g 30.74g 47%
Vitamin B1 0.139mg 0.62mg 40%
Zinc 0.42mg 4.58mg 38%
Protein 3.38g 16.54g 26%
Calories 43kcal 486kcal 22%
Vitamin B6 0.219mg 17%
Saturated fat 0.062g 3.33g 15%
Carbs 8.95g 42.12g 11%
Monounsaturated fat 0.023g 2.309g 6%
Vitamin B2 0.09mg 0.17mg 6%
Vitamin B5 0.309mg 6%
Vitamin A 38µg 4%
Choline 19.1mg 3%
Vitamin E 0.88mg 0.5mg 3%
Folate 61µg 49µg 3%
Fructose 0.93g 1%
Potassium 389mg 407mg 1%
Net carbs 5.15g 7.72g N/A
Sugar 2.2g N/A
Sodium 25mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.037mg 0.436mg 0%
Threonine 0.12mg 0.709mg 0%
Isoleucine 0.132mg 0.801mg 0%
Leucine 0.152mg 1.371mg 0%
Lysine 0.154mg 0.97mg 0%
Methionine 0.032mg 0.588mg 0%
Phenylalanine 0.098mg 1.016mg 0%
Valine 0.155mg 0.95mg 0%
Histidine 0.076mg 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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +1382.8%
Contains more ProteinProtein +389.3%
Contains more FatsFats +10146.7%
Contains more CarbsCarbs +370.6%
Contains more OtherOther +250.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 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 -98.1%
Contains more Poly. FatPolyunsaturated fat +546.5%
Contains more Mono. FatMonounsaturated fat +9939.1%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.