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  6. Mulberry vs. Chia seeds

Mulberry vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between mulberries and chia seeds?

  • Mulberries have less fiber, phosphorus, selenium, copper, magnesium, iron, calcium, vitamin B3, vitamin B1, and zinc than chia seeds.
  • Chia seeds' daily need coverage for fiber is 131% higher.

We used Mulberries, raw and Seeds, chia seeds, dried types in this comparison.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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 -37.5%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +1517.9%
Contains more PotassiumPotassium +109.8%
Contains more IronIron +317.3%
Contains more CopperCopper +1440%
Contains more ZincZinc +3716.7%
Contains more PhosphorusPhosphorus +2163.2%
Contains more SeleniumSelenium +9100%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 +2175%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +74%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2037.9%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B3Vitamin B3 +1324.2%
Contains more FolateFolate +716.7%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Chia seeds DV% diff.
Polyunsaturated fat 0.207g 23.665g 156%
Fiber 1.7g 34.4g 131%
Manganese 2.723mg 118%
Phosphorus 38mg 860mg 117%
Selenium 0.6µg 55.2µg 99%
Copper 0.06mg 0.924mg 96%
Magnesium 18mg 335mg 75%
Iron 1.85mg 7.72mg 73%
Calcium 39mg 631mg 59%
Vitamin B3 0.62mg 8.83mg 51%
Vitamin B1 0.029mg 0.62mg 49%
Fats 0.39g 30.74g 47%
Zinc 0.12mg 4.58mg 41%
Vitamin C 36.4mg 1.6mg 39%
Protein 1.44g 16.54g 30%
Calories 43kcal 486kcal 22%
Saturated fat 0.027g 3.33g 15%
Folate 6µg 49µg 11%
Carbs 9.8g 42.12g 11%
Vitamin K 7.8µg 7%
Monounsaturated fat 0.041g 2.309g 6%
Potassium 194mg 407mg 6%
Vitamin B2 0.101mg 0.17mg 5%
Vitamin B6 0.05mg 4%
Vitamin E 0.87mg 0.5mg 2%
Choline 12.3mg 2%
Net carbs 8.1g 7.72g N/A
Sugar 8.1g N/A
Sodium 10mg 16mg 0%
Vitamin A 1µg 0%
Trans fat 0g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +1411.7%
Contains more ProteinProtein +1048.6%
Contains more FatsFats +7782.1%
Contains more CarbsCarbs +329.8%
Contains more OtherOther +595.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 -99.2%
Contains more Mono. FatMonounsaturated fat +5531.7%
Contains more Poly. FatPolyunsaturated fat +11332.4%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.