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  6. Oysters vs. Chia seeds

Oysters vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on the differences between oysters and chia seeds

  • Oysters is higher in vitamin B12, zinc, and copper, yet chia seeds are higher in fiber, phosphorus, manganese, magnesium, calcium, vitamin B1, and vitamin B3.
  • Oysters covers your daily vitamin B12 needs 729% more than chia seeds.
  • Oysters contains 17 times more zinc than chia seeds. While oysters contains 78.6mg of zinc, chia seeds contain only 4.58mg.
  • The glycemic index of oysters is lower.

Food varieties used in this article are Mollusks, oyster, eastern, wild, cooked, moist heat and Seeds, chia seeds, dried.

Infographic

Oysters 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 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
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 IronIron +19.3%
Contains more CopperCopper +517.6%
Contains more ZincZinc +1616.2%
Contains more MagnesiumMagnesium +857.1%
Contains more CalciumCalcium +444%
Contains more PotassiumPotassium +192.8%
Contains more PhosphorusPhosphorus +343.3%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +360.7%
Contains more SeleniumSelenium +39.7%

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% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1622.2%
Contains more Vitamin B3Vitamin B3 +377.3%
Contains more FolateFolate +250%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.17mg

All nutrients comparison - raw data values

Nutrient Oysters Chia seeds DV% diff.
Vitamin B12 17.5µg 0µg 729%
Zinc 78.6mg 4.58mg 673%
Copper 5.707mg 0.924mg 531%
Polyunsaturated fat 1.056g 23.665g 151%
Fiber 0g 34.4g 138%
Phosphorus 194mg 860mg 95%
Manganese 0.591mg 2.723mg 93%
Magnesium 35mg 335mg 71%
Calcium 116mg 631mg 52%
Vitamin B1 0.036mg 0.62mg 49%
Vitamin B3 1.85mg 8.83mg 44%
Fats 3.42g 30.74g 42%
Selenium 39.5µg 55.2µg 29%
Cholesterol 79mg 0mg 26%
Choline 130mg 24%
Iron 9.21mg 7.72mg 19%
Calories 102kcal 486kcal 19%
Carbs 5.45g 42.12g 12%
Saturated fat 0.948g 3.33g 11%
Protein 11.42g 16.54g 10%
Vitamin B5 0.447mg 9%
Folate 14µg 49µg 9%
Potassium 139mg 407mg 8%
Vitamin E 1.7mg 0.5mg 8%
Sodium 166mg 16mg 7%
Monounsaturated fat 0.506g 2.309g 5%
Vitamin B6 0.061mg 5%
Vitamin A 26µg 3%
Vitamin K 2µg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin B2 0.18mg 0.17mg 1%
Net carbs 5.45g 7.72g N/A
Vitamin D 2IU 0%
Sugar 1.23g N/A
Starch 0.9g 0%
Trans fat 0.068g 0.14g N/A
Tryptophan 0.138mg 0.436mg 0%
Threonine 0.046mg 0.709mg 0%
Isoleucine 0.459mg 0.801mg 0%
Leucine 0.716mg 1.371mg 0%
Lysine 0.762mg 0.97mg 0%
Methionine 0.257mg 0.588mg 0%
Phenylalanine 0.413mg 1.016mg 0%
Valine 0.523mg 0.95mg 0%
Histidine 0.22mg 0.531mg 0%
Omega-3 - EPA 0.353g N/A
Omega-3 - DHA 0.271g N/A
Omega-3 - ALA 0.163g 17.83g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.061g 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 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 +1248.1%
Contains more ProteinProtein +44.8%
Contains more FatsFats +798.8%
Contains more CarbsCarbs +672.8%
Contains more OtherOther +215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 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 -71.5%
Contains more Mono. FatMonounsaturated fat +356.3%
Contains more Poly. FatPolyunsaturated fat +2141%

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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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.