Cereal vs. Chia seeds — In-Depth Nutrition Comparison
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The main differences between cereal and chia seeds
- Cereal is richer in vitamin B1, iron, vitamin B2, and vitamin B3, yet chia seeds are richer in fiber, phosphorus, selenium, copper, manganese, and magnesium.
- Daily need coverage for vitamin B1 for cereal is 472% higher.
- Cereal contains 23 times more vitamin B2 than chia seeds. Cereal contains 3.87mg of vitamin B2, while chia seeds contain 0.17mg.
- Chia seeds have a lower glycemic index than cereal.
Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Seeds, chia seeds, dried.
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.
| Contains more MagnesiumMagnesium | +1663.2% |
| Contains more CalciumCalcium | +6210% |
| Contains more PotassiumPotassium | +287.6% |
| Contains more CopperCopper | +574.5% |
| Contains more PhosphorusPhosphorus | +1016.9% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +244.7% |
| Contains more SeleniumSelenium | +776.2% |
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.
| Contains more Vitamin CVitamin C | +2306.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +914.2% |
| Contains more Vitamin B2Vitamin B2 | +2176.5% |
| Contains more Vitamin B3Vitamin B3 | +235.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin EVitamin E | +525% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more CarbsCarbs | +106.2% |
| Contains more ProteinProtein | +172.9% |
| Contains more FatsFats | +2746.3% |
| Contains more WaterWater | +53.4% |
| Contains more OtherOther | +115.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
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 | -92.2% |
| Contains more Mono. FatMonounsaturated fat | +1031.9% |
| Contains more Poly. FatPolyunsaturated fat | +6585% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 6.288mg | 0.62mg | 472% |
| Vitamin B6 | 5.986mg | 460% | |
| Iron | 34.06mg | 7.72mg | 329% |
| Vitamin B2 | 3.87mg | 0.17mg | 285% |
| Polyunsaturated fat | 0.354g | 23.665g | 155% |
| Fiber | 1.4g | 34.4g | 132% |
| Vitamin B3 | 29.62mg | 8.83mg | 130% |
| Phosphorus | 77mg | 860mg | 112% |
| Vitamin A | 814µg | 90% | |
| Selenium | 6.3µg | 55.2µg | 89% |
| Copper | 0.137mg | 0.924mg | 87% |
| Manganese | 0.79mg | 2.723mg | 84% |
| Magnesium | 19mg | 335mg | 75% |
| Calcium | 10mg | 631mg | 62% |
| Fats | 1.08g | 30.74g | 46% |
| Vitamin C | 38.5mg | 1.6mg | 41% |
| Sodium | 795mg | 16mg | 34% |
| Zinc | 7.6mg | 4.58mg | 27% |
| Protein | 6.06g | 16.54g | 21% |
| Carbs | 86.85g | 42.12g | 15% |
| Saturated fat | 0.26g | 3.33g | 14% |
| Folate | 49µg | 12% | |
| Potassium | 105mg | 407mg | 9% |
| Monounsaturated fat | 0.204g | 2.309g | 5% |
| Calories | 378kcal | 486kcal | 5% |
| Vitamin B5 | 0.226mg | 5% | |
| Vitamin E | 0.08mg | 0.5mg | 3% |
| Net carbs | 85.45g | 7.72g | N/A |
| Sugar | 10.35g | N/A | |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.066mg | 0.436mg | 0% |
| Threonine | 0.241mg | 0.709mg | 0% |
| Isoleucine | 0.26mg | 0.801mg | 0% |
| Leucine | 0.767mg | 1.371mg | 0% |
| Lysine | 0.113mg | 0.97mg | 0% |
| Methionine | 0.13mg | 0.588mg | 0% |
| Phenylalanine | 0.365mg | 1.016mg | 0% |
| Valine | 0.344mg | 0.95mg | 0% |
| Histidine | 0.162mg | 0.531mg | 0% |
| Fructose | 0.26g | 0% | |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
371%
32%
Minerals Daily Need Coverage Score
183%
221%
Comparison summary
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 779mg)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal is lower in Saturated fat (difference - 3.07g)
Which food is richer in vitamins?
Cereal is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)