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Corn vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between corn and chia seeds

  • Chia seeds are richer than corn in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 128% higher.
  • Chia seeds have a lower glycemic index than corn.

Food types used in this article are Corn, sweet, yellow, cooked, boiled, drained, without salt and Seeds, chia seeds, dried.

Infographic

Corn 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.
Corn
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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 -93.8%
Contains more MagnesiumMagnesium +1188.5%
Contains more CalciumCalcium +20933.3%
Contains more PotassiumPotassium +86.7%
Contains more IronIron +1615.6%
Contains more CopperCopper +1785.7%
Contains more ZincZinc +638.7%
Contains more PhosphorusPhosphorus +1016.9%
Contains more ManganeseManganese +1530.5%
Contains more SeleniumSelenium +27500%

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.
Corn
Corn
6
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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 +243.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +198.2%
Contains more Vitamin B3Vitamin B3 +424.7%
Contains more FolateFolate +113%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Chia seeds DV% diff.
Polyunsaturated fat 0.603g 23.665g 154%
Fiber 2.4g 34.4g 128%
Phosphorus 77mg 860mg 112%
Manganese 0.167mg 2.723mg 111%
Selenium 0.2µg 55.2µg 100%
Copper 0.049mg 0.924mg 97%
Iron 0.45mg 7.72mg 91%
Magnesium 26mg 335mg 74%
Calcium 3mg 631mg 63%
Vitamin B3 1.683mg 8.83mg 45%
Fats 1.5g 30.74g 45%
Vitamin B1 0.093mg 0.62mg 44%
Zinc 0.62mg 4.58mg 36%
Protein 3.41g 16.54g 26%
Calories 96kcal 486kcal 20%
Vitamin B5 0.792mg 16%
Saturated fat 0.197g 3.33g 14%
Vitamin B6 0.139mg 11%
Vitamin B2 0.057mg 0.17mg 9%
Carbs 20.98g 42.12g 7%
Folate 23µg 49µg 7%
Potassium 218mg 407mg 6%
Monounsaturated fat 0.374g 2.309g 5%
Choline 29.1mg 5%
Vitamin C 5.5mg 1.6mg 4%
Vitamin E 0.09mg 0.5mg 3%
Starch 7.17g 3%
Fructose 0.79g 1%
Sodium 1mg 16mg 1%
Vitamin A 13µg 1%
Net carbs 18.58g 7.72g N/A
Sugar 4.54g N/A
Vitamin K 0.4µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.023mg 0.436mg 0%
Threonine 0.133mg 0.709mg 0%
Isoleucine 0.133mg 0.801mg 0%
Leucine 0.358mg 1.371mg 0%
Lysine 0.141mg 0.97mg 0%
Methionine 0.069mg 0.588mg 0%
Phenylalanine 0.155mg 1.016mg 0%
Valine 0.191mg 0.95mg 0%
Histidine 0.091mg 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
Corn
Corn
1
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +1165.7%
Contains more ProteinProtein +385%
Contains more FatsFats +1949.3%
Contains more CarbsCarbs +100.8%
Contains more OtherOther +585.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 -94.1%
Contains more Mono. FatMonounsaturated fat +517.4%
Contains more Poly. FatPolyunsaturated fat +3824.5%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.