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Horchata vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between horchata and chia seeds

  • Chia seeds are richer than horchata in fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 138% higher.
  • Chia seeds have a lower glycemic index than horchata.

Food types used in this article are Beverages, Horchata, as served in restaurant and Seeds, chia seeds, dried.

Infographic

Horchata 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 2.1% 5.4% 3% 0.38% 0.67% 1.6% 6.4% 1.8% 1.3% 2.2%
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 -12.5%
Contains more MagnesiumMagnesium +11066.7%
Contains more CalciumCalcium +3405.6%
Contains more PotassiumPotassium +1097.1%
Contains more IronIron +77100%
Contains more CopperCopper +46100%
Contains more ZincZinc +7533.3%
Contains more PhosphorusPhosphorus +5633.3%
Contains more ManganeseManganese +27130%
Contains more SeleniumSelenium +13700%

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% 4.8% 0% 0% 0% 0.88% 0% 3.9% 0% 0% 0% 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 B6Vitamin B6 +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +18687.2%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.48 g
Fats: 0.71 g
Carbs: 11.52 g
Water: 87.1 g
Other: 0.19 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 +1401.7%
Contains more ProteinProtein +3345.8%
Contains more FatsFats +4229.6%
Contains more CarbsCarbs +265.6%
Contains more OtherOther +2426.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Horchata Chia seeds DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 0g 34.4g 138%
Phosphorus 15mg 860mg 121%
Manganese 0.01mg 2.723mg 118%
Copper 0.002mg 0.924mg 102%
Selenium 0.4µg 55.2µg 100%
Iron 0.01mg 7.72mg 96%
Magnesium 3mg 335mg 79%
Calcium 18mg 631mg 61%
Vitamin B3 0.047mg 8.83mg 55%
Vitamin B1 0mg 0.62mg 52%
Fats 0.71g 30.74g 46%
Zinc 0.06mg 4.58mg 41%
Protein 0.48g 16.54g 32%
Calories 54kcal 486kcal 22%
Saturated fat 3.33g 15%
Vitamin B2 0mg 0.17mg 13%
Folate 49µg 12%
Potassium 34mg 407mg 11%
Carbs 11.52g 42.12g 10%
Monounsaturated fat 2.309g 6%
Vitamin C 1.6mg 2%
Vitamin E 0.24mg 0.5mg 2%
Fructose 1.55g 2%
Vitamin B6 0.017mg 1%
Net carbs 11.52g 7.72g N/A
Sugar 9.36g N/A
Starch 0.99g 0%
Sodium 14mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

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

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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
1%
Horchata
32%
Chia seeds
Minerals Daily Need Coverage Score
2%
Horchata
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Horchata
Horchata is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Horchata
Horchata contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Horchata
Horchata is lower in Saturated fat (difference - 3.33g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 9.36g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 16)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Chia seeds
Chia seeds is relatively richer in vitamins

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. Horchata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171941/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.