Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chinese broccoli
  5. Compare
  6. Chinese broccoli vs. Chia seeds

Chinese broccoli vs. Chia seeds — In-Depth Nutrition Comparison

Compare

A recap on differences between chinese broccoli and chia seeds

  • Chia seeds are higher than chinese broccoli in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily fiber needs 128% more than chinese broccoli.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Broccoli, chinese, cooked and Seeds, chia seeds, dried.

Infographic

Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 less SodiumSodium -56.3%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +531%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +1278.6%
Contains more CopperCopper +1414.8%
Contains more ZincZinc +1074.4%
Contains more PhosphorusPhosphorus +1997.6%
Contains more ManganeseManganese +931.4%
Contains more SeleniumSelenium +4146.2%

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.
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +1662.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +102%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +552.6%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B3Vitamin B3 +1920.6%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Chia seeds DV% diff.
Polyunsaturated fat 0.33g 23.665g 156%
Fiber 2.5g 34.4g 128%
Phosphorus 41mg 860mg 117%
Manganese 0.264mg 2.723mg 107%
Selenium 1.3µg 55.2µg 98%
Copper 0.061mg 0.924mg 96%
Iron 0.56mg 7.72mg 90%
Magnesium 18mg 335mg 75%
Vitamin K 84.8µg 71%
Calcium 100mg 631mg 53%
Vitamin B3 0.437mg 8.83mg 52%
Fats 0.72g 30.74g 46%
Vitamin B1 0.095mg 0.62mg 44%
Zinc 0.39mg 4.58mg 38%
Protein 1.14g 16.54g 31%
Vitamin C 28.2mg 1.6mg 30%
Calories 22kcal 486kcal 23%
Saturated fat 0.11g 3.33g 15%
Folate 99µg 49µg 13%
Carbs 3.81g 42.12g 13%
Vitamin A 82µg 9%
Monounsaturated fat 0.05g 2.309g 6%
Choline 25.3mg 5%
Vitamin B6 0.07mg 5%
Potassium 261mg 407mg 4%
Vitamin B5 0.159mg 3%
Vitamin B2 0.146mg 0.17mg 2%
Net carbs 1.31g 7.72g N/A
Sugar 0.84g N/A
Sodium 7mg 16mg 0%
Vitamin E 0.48mg 0.5mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +1512.8%
Contains more ProteinProtein +1350.9%
Contains more FatsFats +4169.4%
Contains more CarbsCarbs +1005.5%
Contains more OtherOther +507.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 -96.7%
Contains more Mono. FatMonounsaturated fat +4518%
Contains more Poly. FatPolyunsaturated fat +7071.2%

People also compare

Chinese broccoli
Chinese broccoli vs Cabbage
Cabbage
Chinese broccoli
Chinese broccoli vs Napa cabbage
Napa cabbage
Chinese broccoli
Chinese broccoli vs Cauliflower
Cauliflower
Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.