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  6. Fenugreek vs. Chia seeds

Fenugreek vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between fenugreek and chia seeds

  • Fenugreek is higher in iron and copper, yet chia seeds are higher in selenium, phosphorus, manganese, calcium, vitamin B3, fiber, magnesium, and vitamin B1.
  • Fenugreek covers your daily iron needs 323% more than chia seeds.
  • The glycemic index of fenugreek is lower.

Food varieties used in this article are Spices, fenugreek seed and Seeds, chia seeds, dried.

Infographic

Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 PotassiumPotassium +89.2%
Contains more IronIron +334.3%
Contains more CopperCopper +20.1%
Contains more MagnesiumMagnesium +75.4%
Contains more CalciumCalcium +258.5%
Contains more ZincZinc +83.2%
Contains more PhosphorusPhosphorus +190.5%
Contains less SodiumSodium -76.1%
Contains more ManganeseManganese +121.7%
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.
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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
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 +87.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +115.3%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +16.3%
Contains more Vitamin B1Vitamin B1 +92.5%
Contains more Vitamin B3Vitamin B3 +438.4%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fenugreek Chia seeds DV% diff.
Iron 33.53mg 7.72mg 323%
Polyunsaturated fat 23.665g 158%
Selenium 6.3µg 55.2µg 89%
Phosphorus 296mg 860mg 81%
Manganese 1.228mg 2.723mg 65%
Vitamin B6 0.6mg 46%
Calcium 176mg 631mg 46%
Vitamin B3 1.64mg 8.83mg 45%
Fiber 24.6g 34.4g 39%
Fats 6.41g 30.74g 37%
Magnesium 191mg 335mg 34%
Vitamin B1 0.322mg 0.62mg 25%
Copper 1.11mg 0.924mg 21%
Zinc 2.5mg 4.58mg 19%
Vitamin B2 0.366mg 0.17mg 15%
Protein 23g 16.54g 13%
Potassium 770mg 407mg 11%
Saturated fat 1.46g 3.33g 9%
Calories 323kcal 486kcal 8%
Monounsaturated fat 2.309g 6%
Carbs 58.35g 42.12g 5%
Vitamin E 0.5mg 3%
Sodium 67mg 16mg 2%
Folate 57µg 49µg 2%
Vitamin C 3mg 1.6mg 2%
Net carbs 33.75g 7.72g N/A
Vitamin A 3µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.391mg 0.436mg 0%
Threonine 0.898mg 0.709mg 0%
Isoleucine 1.241mg 0.801mg 0%
Leucine 1.757mg 1.371mg 0%
Lysine 1.684mg 0.97mg 0%
Methionine 0.338mg 0.588mg 0%
Phenylalanine 1.089mg 1.016mg 0%
Valine 1.102mg 0.95mg 0%
Histidine 0.668mg 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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 ProteinProtein +39.1%
Contains more CarbsCarbs +38.5%
Contains more WaterWater +52.4%
Contains more FatsFats +379.6%
Contains more OtherOther +41.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -56.2%

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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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.