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  6. Porridge vs. Chia seeds

Porridge vs. Chia seeds — In-Depth Nutrition Comparison

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How are porridge and chia seeds different?

  • Chia seeds have more fiber, phosphorus, manganese, copper, selenium, magnesium, calcium, vitamin B3, iron, and vitamin B1 than porridge.
  • Daily need coverage for fiber for chia seeds is 136% higher.
  • Chia seeds have a lower glycemic index (15) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 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 -62.5%
Contains more MagnesiumMagnesium +6600%
Contains more CalciumCalcium +625.3%
Contains more PotassiumPotassium +2443.8%
Contains more IronIron +106.4%
Contains more CopperCopper +2210%
Contains more ZincZinc +3423.1%
Contains more PhosphorusPhosphorus +5633.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1871.4%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +1027.3%
Contains more Vitamin B2Vitamin B2 +580%
Contains more Vitamin B3Vitamin B3 +1598.1%
Contains more FolateFolate +308.3%
~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 Porridge Chia seeds DV% diff.
Polyunsaturated fat 0.114g 23.665g 157%
Fiber 0.5g 34.4g 136%
Phosphorus 15mg 860mg 121%
Manganese 0mg 2.723mg 118%
Copper 0.04mg 0.924mg 98%
Selenium 2.8µg 55.2µg 95%
Magnesium 5mg 335mg 79%
Calcium 87mg 631mg 54%
Vitamin B3 0.52mg 8.83mg 52%
Iron 3.74mg 7.72mg 50%
Fats 0.21g 30.74g 47%
Vitamin B1 0.055mg 0.62mg 47%
Zinc 0.13mg 4.58mg 40%
Protein 1.44g 16.54g 30%
Calories 50kcal 486kcal 22%
Saturated fat 0.033g 3.33g 15%
Potassium 16mg 407mg 12%
Vitamin B2 0.025mg 0.17mg 11%
Carbs 10.52g 42.12g 11%
Folate 12µg 49µg 9%
Monounsaturated fat 0.028g 2.309g 6%
Vitamin E 0.02mg 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin B6 0.013mg 1%
Vitamin B5 0.071mg 1%
Net carbs 10.02g 7.72g N/A
Sugar 0.03g N/A
Sodium 6mg 16mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.02mg 0.436mg 0%
Threonine 0.045mg 0.709mg 0%
Isoleucine 0.063mg 0.801mg 0%
Leucine 0.11mg 1.371mg 0%
Lysine 0.037mg 0.97mg 0%
Methionine 0.027mg 0.588mg 0%
Phenylalanine 0.078mg 1.016mg 0%
Valine 0.07mg 0.95mg 0%
Histidine 0.033mg 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% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +1410.5%
Contains more ProteinProtein +1048.6%
Contains more FatsFats +14538.1%
Contains more CarbsCarbs +300.4%
Contains more OtherOther +2081.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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%
Contains more Mono. FatMonounsaturated fat +8146.4%
Contains more Poly. FatPolyunsaturated fat +20658.8%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.