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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		17.83g	1114%
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%
Omega-6 (Linoleic acid)		5.835g	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%
Calories	378kcal	486kcal	5%
Vitamin B5	0.226mg		5%
Monounsaturated fat	0.204g	2.309g	5%
Vitamin E	0.08mg	0.5mg	3%
Protein per 100 calories	1.6g	3.4g	N/A
Calories per 10 g protein	624kcal	294kcal	N/A
Weight per 100 calories	26g	21g	N/A
Unsaturated / Saturated Fat ratio	2.1	7.8	N/A
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%