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

Egg vs. Chia seeds — In-Depth Nutrition Comparison

Compare

A recap on differences between eggs and chia seeds

  • Eggs are higher in copper and vitamin B12, yet chia seeds are higher in fiber, manganese, phosphorus, iron, magnesium, calcium, and vitamin B3.
  • Chia seeds cover your daily fiber needs 138% more than eggs.
  • The glycemic index of eggs is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Seeds, chia seeds, dried.

Infographic

Egg 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.
Egg
Egg
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CopperCopper +116.5%
Contains more MagnesiumMagnesium +3250%
Contains more CalciumCalcium +1162%
Contains more PotassiumPotassium +223%
Contains more IronIron +548.7%
Contains more ZincZinc +336.2%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +10373.1%
Contains more SeleniumSelenium +79.2%

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.
Egg
Egg
9
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +106%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +201.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +839.4%
Contains more Vitamin B3Vitamin B3 +13696.9%
Contains more FolateFolate +11.4%

All nutrients comparison - raw data values

Nutrient Egg Chia seeds DV% diff.
Polyunsaturated fat 1.414g 23.665g 148%
Fiber 0g 34.4g 138%
Cholesterol 373mg 0mg 124%
Copper 2mg 0.924mg 120%
Manganese 0.026mg 2.723mg 117%
Phosphorus 172mg 860mg 98%
Iron 1.19mg 7.72mg 82%
Magnesium 10mg 335mg 77%
Calcium 50mg 631mg 58%
Vitamin B3 0.064mg 8.83mg 55%
Choline 293.8mg 53%
Vitamin B12 1.11µg 0µg 46%
Vitamin B1 0.066mg 0.62mg 46%
Selenium 30.8µg 55.2µg 44%
Zinc 1.05mg 4.58mg 32%
Fats 10.61g 30.74g 31%
Vitamin B5 1.398mg 28%
Vitamin B2 0.513mg 0.17mg 26%
Calories 155kcal 486kcal 17%
Vitamin A 149µg 17%
Carbs 1.12g 42.12g 14%
Vitamin D 2.2µg 11%
Vitamin D 87IU 11%
Vitamin B6 0.121mg 9%
Protein 12.58g 16.54g 8%
Potassium 126mg 407mg 8%
Sodium 124mg 16mg 5%
Vitamin E 1.03mg 0.5mg 4%
Monounsaturated fat 4.077g 2.309g 4%
Vitamin C 0mg 1.6mg 2%
Folate 44µg 49µg 1%
Net carbs 1.12g 7.72g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Trans fat 0.14g N/A
Saturated fat 3.267g 3.33g 0%
Tryptophan 0.153mg 0.436mg 0%
Threonine 0.604mg 0.709mg 0%
Isoleucine 0.686mg 0.801mg 0%
Leucine 1.075mg 1.371mg 0%
Lysine 0.904mg 0.97mg 0%
Methionine 0.392mg 0.588mg 0%
Phenylalanine 0.668mg 1.016mg 0%
Valine 0.767mg 0.95mg 0%
Histidine 0.298mg 0.531mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +1186.6%
Contains more ProteinProtein +31.5%
Contains more FatsFats +189.7%
Contains more CarbsCarbs +3660.7%
Contains more OtherOther +348.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 more Mono. FatMonounsaturated fat +76.6%
Contains more Poly. FatPolyunsaturated fat +1573.6%
~equal in Saturated fat ~3.33g

People also compare

Egg
Egg vs Milk
Milk
Egg
Egg vs Flour
Flour
Egg
Egg vs Butter
Butter
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.