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  6. Quinoa vs. Chia seeds

Quinoa vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between Quinoa and Chia seeds

  • Quinoa has less Fiber, Phosphorus, Selenium, Manganese, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Chia seeds.
  • Chia seeds covers your daily need of Fiber 126% more than Quinoa.

These are the specific foods used in this comparison Quinoa, cooked and Seeds, chia seeds, dried.

Infographic

Quinoa 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.
Quinoa
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 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 -56.3%
Contains more MagnesiumMagnesium +423.4%
Contains more CalciumCalcium +3611.8%
Contains more PotassiumPotassium +136.6%
Contains more IronIron +418.1%
Contains more CopperCopper +381.3%
Contains more ZincZinc +320.2%
Contains more PhosphorusPhosphorus +465.8%
Contains more ManganeseManganese +331.5%
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.
Quinoa
Quinoa
3
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% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin EVitamin E +26%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +980%
Contains more Vitamin B1Vitamin B1 +479.4%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin B3Vitamin B3 +2043.2%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +1134.7%
Contains more ProteinProtein +275.9%
Contains more FatsFats +1501%
Contains more CarbsCarbs +97.7%
Contains more OtherOther +523.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -93.1%
Contains more Mono. FatMonounsaturated Fat +337.3%
Contains more Poly. FatPolyunsaturated fat +2095.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Chia seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Chia seeds Opinion
Calories 120kcal 486kcal Chia seeds
Protein 4.4g 16.54g Chia seeds
Fats 1.92g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 18.5g 7.72g Quinoa
Carbs 21.3g 42.12g Chia seeds
Magnesium 64mg 335mg Chia seeds
Calcium 17mg 631mg Chia seeds
Potassium 172mg 407mg Chia seeds
Iron 1.49mg 7.72mg Chia seeds
Sugar 0.87g Chia seeds
Fiber 2.8g 34.4g Chia seeds
Copper 0.192mg 0.924mg Chia seeds
Zinc 1.09mg 4.58mg Chia seeds
Starch 17.63g Quinoa
Phosphorus 152mg 860mg Chia seeds
Sodium 7mg 16mg Quinoa
Vitamin A 5IU 54IU Chia seeds
Vitamin E 0.63mg 0.5mg Quinoa
Manganese 0.631mg 2.723mg Chia seeds
Selenium 2.8µg 55.2µg Chia seeds
Vitamin B1 0.107mg 0.62mg Chia seeds
Vitamin B2 0.11mg 0.17mg Chia seeds
Vitamin B3 0.412mg 8.83mg Chia seeds
Vitamin B6 0.123mg Quinoa
Folate 42µg 49µg Chia seeds
Trans Fat 0.14g Quinoa
Choline 23mg Quinoa
Saturated Fat 0.231g 3.33g Quinoa
Monounsaturated Fat 0.528g 2.309g Chia seeds
Polyunsaturated fat 1.078g 23.665g Chia seeds
Tryptophan 0.052mg 0.436mg Chia seeds
Threonine 0.131mg 0.709mg Chia seeds
Isoleucine 0.157mg 0.801mg Chia seeds
Leucine 0.261mg 1.371mg Chia seeds
Lysine 0.239mg 0.97mg Chia seeds
Methionine 0.096mg 0.588mg Chia seeds
Phenylalanine 0.185mg 1.016mg Chia seeds
Valine 0.185mg 0.95mg Chia seeds
Histidine 0.127mg 0.531mg Chia seeds
Omega-3 - DHA 0.015g Quinoa
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Quinoa
32%
Chia seeds
Minerals Daily Need Coverage Score
38%
Quinoa
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 3.099g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.