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  6. Millet raw vs. Chia seeds

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

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What are the differences between millet raw and chia seeds?

  • Chia seeds are richer than millet raw in fiber, selenium, phosphorus, calcium, iron, magnesium, manganese, zinc, vitamin B3, and copper.
  • Chia seeds' daily need coverage for fiber is 104% more.
  • The glycemic index of chia seeds is lower.

We used Millet, raw and Seeds, chia seeds, dried types in this article.

Infographic

Millet raw vs Chia seeds infographic
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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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 +193.9%
Contains more CalciumCalcium +7787.5%
Contains more PotassiumPotassium +108.7%
Contains more IronIron +156.5%
Contains more CopperCopper +23.2%
Contains more ZincZinc +172.6%
Contains more PhosphorusPhosphorus +201.8%
Contains more ManganeseManganese +66.9%
Contains more SeleniumSelenium +1944.4%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 B2Vitamin B2 +70.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +73.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +47.3%
Contains more Vitamin B3Vitamin B3 +87.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Chia seeds DV% diff.
Polyunsaturated fat 2.134g 23.665g 144%
Fiber 8.5g 34.4g 104%
Selenium 2.7µg 55.2µg 95%
Phosphorus 285mg 860mg 82%
Calcium 8mg 631mg 62%
Iron 3.01mg 7.72mg 59%
Magnesium 114mg 335mg 53%
Manganese 1.632mg 2.723mg 47%
Fats 4.22g 30.74g 41%
Vitamin B6 0.384mg 30%
Zinc 1.68mg 4.58mg 26%
Vitamin B3 4.72mg 8.83mg 26%
Copper 0.75mg 0.924mg 19%
Vitamin B5 0.848mg 17%
Vitamin B1 0.421mg 0.62mg 17%
Saturated fat 0.723g 3.33g 12%
Protein 11.02g 16.54g 11%
Carbs 72.85g 42.12g 10%
Folate 85µg 49µg 9%
Vitamin B2 0.29mg 0.17mg 9%
Potassium 195mg 407mg 6%
Calories 378kcal 486kcal 5%
Monounsaturated fat 0.773g 2.309g 4%
Vitamin E 0.05mg 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin K 0.9µg 1%
Net carbs 64.35g 7.72g N/A
Sodium 5mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.119mg 0.436mg 0%
Threonine 0.353mg 0.709mg 0%
Isoleucine 0.465mg 0.801mg 0%
Leucine 1.4mg 1.371mg 0%
Lysine 0.212mg 0.97mg 0%
Methionine 0.221mg 0.588mg 0%
Phenylalanine 0.58mg 1.016mg 0%
Valine 0.578mg 0.95mg 0%
Histidine 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 CarbsCarbs +73%
Contains more WaterWater +49.5%
Contains more ProteinProtein +50.1%
Contains more FatsFats +628.4%
Contains more OtherOther +48.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 -78.3%
Contains more Mono. FatMonounsaturated fat +198.7%
Contains more Poly. FatPolyunsaturated fat +1009%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.