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.

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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.

Cereal

Chia seeds

Contains more IronIron	+341.2%
Contains more ZincZinc	+65.9%

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.

Cereal

Chia seeds

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%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

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