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  6. Glutinous rice vs. Chia seeds

Glutinous rice vs. Chia seeds — In-Depth Nutrition Comparison

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Differences between glutinous rice and chia seeds

  • Glutinous rice contains less fiber, phosphorus, manganese, copper, iron, selenium, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 134% higher.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of glutinous rice is 98.

The food types used in this comparison are Rice, white, glutinous, unenriched, cooked and Seeds, chia seeds, dried.

Infographic

Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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 -68.8%
Contains more MagnesiumMagnesium +6600%
Contains more CalciumCalcium +31450%
Contains more PotassiumPotassium +3970%
Contains more IronIron +5414.3%
Contains more CopperCopper +1785.7%
Contains more ZincZinc +1017.1%
Contains more PhosphorusPhosphorus +10650%
Contains more ManganeseManganese +939.3%
Contains more SeleniumSelenium +885.7%

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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +1207.7%
Contains more Vitamin B3Vitamin B3 +2944.8%
Contains more FolateFolate +4800%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Chia seeds DV% diff.
Polyunsaturated fat 0.069g 23.665g 157%
Fiber 1g 34.4g 134%
Phosphorus 8mg 860mg 122%
Manganese 0.262mg 2.723mg 107%
Copper 0.049mg 0.924mg 97%
Iron 0.14mg 7.72mg 95%
Selenium 5.6µg 55.2µg 90%
Magnesium 5mg 335mg 79%
Calcium 2mg 631mg 63%
Vitamin B3 0.29mg 8.83mg 53%
Vitamin B1 0.02mg 0.62mg 50%
Fats 0.19g 30.74g 47%
Zinc 0.41mg 4.58mg 38%
Protein 2.02g 16.54g 29%
Calories 97kcal 486kcal 19%
Saturated fat 0.039g 3.33g 15%
Folate 1µg 49µg 12%
Vitamin B2 0.013mg 0.17mg 12%
Potassium 10mg 407mg 12%
Carbs 21.09g 42.12g 7%
Monounsaturated fat 0.07g 2.309g 6%
Vitamin B5 0.215mg 4%
Vitamin E 0.04mg 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin B6 0.026mg 2%
Net carbs 20.09g 7.72g N/A
Sugar 0.05g N/A
Sodium 5mg 16mg 0%
Trans fat 0.14g N/A
Choline 2.1mg 0%
Tryptophan 0.023mg 0.436mg 0%
Threonine 0.072mg 0.709mg 0%
Isoleucine 0.087mg 0.801mg 0%
Leucine 0.167mg 1.371mg 0%
Lysine 0.073mg 0.97mg 0%
Methionine 0.047mg 0.588mg 0%
Phenylalanine 0.108mg 1.016mg 0%
Valine 0.123mg 0.95mg 0%
Histidine 0.047mg 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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 +1221.2%
Contains more ProteinProtein +718.8%
Contains more FatsFats +16078.9%
Contains more CarbsCarbs +99.7%
Contains more OtherOther +6757.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 -98.8%
Contains more Mono. FatMonounsaturated fat +3198.6%
Contains more Poly. FatPolyunsaturated fat +34197.1%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.