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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 has more Fiber, Manganese, Phosphorus, Iron, Copper, Magnesium, Calcium, Zinc, and Selenium.
  • Chia seeds's daily need coverage for Fiber is 138% more.

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% 2.4% 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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 AVitamin A +35%
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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Chia seeds
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Chia seeds Opinion
Calories 142kcal 486kcal Chia seeds
Protein 19.84g 16.54g Salmon raw
Fats 6.34g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 0g 7.72g Chia seeds
Carbs 0g 42.12g Chia seeds
Cholesterol 55mg 0mg Chia seeds
Magnesium 29mg 335mg Chia seeds
Calcium 12mg 631mg Chia seeds
Potassium 490mg 407mg Salmon raw
Iron 0.8mg 7.72mg Chia seeds
Fiber 0g 34.4g Chia seeds
Copper 0.25mg 0.924mg Chia seeds
Zinc 0.64mg 4.58mg Chia seeds
Phosphorus 200mg 860mg Chia seeds
Sodium 44mg 16mg Chia seeds
Vitamin A 40IU 54IU Chia seeds
Vitamin A 12µg Salmon raw
Vitamin E 0.5mg Chia seeds
Manganese 0.016mg 2.723mg Chia seeds
Selenium 36.5µg 55.2µg Chia seeds
Vitamin B1 0.226mg 0.62mg Chia seeds
Vitamin B2 0.38mg 0.17mg Salmon raw
Vitamin B3 7.86mg 8.83mg Chia seeds
Vitamin B5 1.664mg Salmon raw
Vitamin B6 0.818mg Salmon raw
Vitamin B12 3.18µg 0µg Salmon raw
Folate 25µg 49µg Chia seeds
Trans Fat 0.14g Salmon raw
Saturated Fat 0.981g 3.33g Salmon raw
Monounsaturated Fat 2.103g 2.309g Chia seeds
Polyunsaturated fat 2.539g 23.665g Chia seeds
Tryptophan 0.222mg 0.436mg Chia seeds
Threonine 0.87mg 0.709mg Salmon raw
Isoleucine 0.914mg 0.801mg Salmon raw
Leucine 1.613mg 1.371mg Salmon raw
Lysine 1.822mg 0.97mg Salmon raw
Methionine 0.587mg 0.588mg Chia seeds
Phenylalanine 0.775mg 1.016mg Chia seeds
Valine 1.022mg 0.95mg Salmon raw
Histidine 0.584mg 0.531mg Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - ALA 17.83g Chia seeds
Omega-3 - DPA 0.287g Salmon raw
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
77%
Salmon raw
32%
Chia seeds
Minerals Daily Need Coverage Score
49%
Salmon raw
221%
Chia seeds

Comparison summary

Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 2.349g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 28mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $13)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.