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  6. Salmon raw vs. Chia seeds

Salmon raw vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between salmon raw and chia seeds

  • Salmon raw has more vitamin B12; however, chia seeds have more fiber, manganese, phosphorus, iron, copper, magnesium, calcium, zinc, and selenium.
  • Chia seeds' daily need coverage for fiber is 138% more.
  • Chia seeds have a higher glycemic index than salmon raw.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Seeds, chia seeds, dried.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +20.4%
Contains more MagnesiumMagnesium +1055.2%
Contains more CalciumCalcium +5158.3%
Contains more IronIron +865%
Contains more CopperCopper +269.6%
Contains more ZincZinc +615.6%
Contains more PhosphorusPhosphorus +330%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +16918.8%
Contains more SeleniumSelenium +51.2%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +123.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +174.3%
Contains more Vitamin B3Vitamin B3 +12.3%
Contains more FolateFolate +96%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Chia seeds DV% diff.
Polyunsaturated fat 2.539g 23.665g 141%
Fiber 0g 34.4g 138%
Vitamin B12 3.18µg 0µg 133%
Manganese 0.016mg 2.723mg 118%
Phosphorus 200mg 860mg 94%
Iron 0.8mg 7.72mg 87%
Copper 0.25mg 0.924mg 75%
Magnesium 29mg 335mg 73%
Vitamin B6 0.818mg 63%
Calcium 12mg 631mg 62%
Fats 6.34g 30.74g 38%
Zinc 0.64mg 4.58mg 36%
Selenium 36.5µg 55.2µg 34%
Vitamin B1 0.226mg 0.62mg 33%
Vitamin B5 1.664mg 33%
Cholesterol 55mg 0mg 18%
Calories 142kcal 486kcal 17%
Vitamin B2 0.38mg 0.17mg 16%
Carbs 0g 42.12g 14%
Saturated fat 0.981g 3.33g 11%
Protein 19.84g 16.54g 7%
Folate 25µg 49µg 6%
Vitamin B3 7.86mg 8.83mg 6%
Vitamin E 0.5mg 3%
Potassium 490mg 407mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin A 12µg 1%
Sodium 44mg 16mg 1%
Monounsaturated fat 2.103g 2.309g 1%
Net carbs 0g 7.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.222mg 0.436mg 0%
Threonine 0.87mg 0.709mg 0%
Isoleucine 0.914mg 0.801mg 0%
Leucine 1.613mg 1.371mg 0%
Lysine 1.822mg 0.97mg 0%
Methionine 0.587mg 0.588mg 0%
Phenylalanine 0.775mg 1.016mg 0%
Valine 1.022mg 0.95mg 0%
Histidine 0.584mg 0.531mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.287g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +20%
Contains more WaterWater +1081%
Contains more FatsFats +384.9%
Contains more CarbsCarbs +∞%
~equal in Other ~4.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -70.5%
Contains more Poly. FatPolyunsaturated fat +832.1%
~equal in Monounsaturated fat ~2.309g

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.