Rum vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between rum and chia seeds?

Rum has less fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
Chia seeds' daily need coverage for fiber is 138% higher.
Rum has a lower glycemic index than chia seeds.

We used Alcoholic beverage, distilled, rum, 80 proof and Seeds, chia seeds, dried types in this comparison.

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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.

Rum

Chia seeds

Contains less SodiumSodium

-93.8%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+20250%
Contains more IronIron	+6333.3%
Contains more CopperCopper	+1748%
Contains more ZincZinc	+6442.9%
Contains more PhosphorusPhosphorus	+17100%
Contains more ManganeseManganese	+15027.8%
Contains more SeleniumSelenium	+∞%

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.

Rum

Chia seeds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+7650%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B6 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0g	23.665g	158%
Fiber	0g	34.4g	138%
Phosphorus	5mg	860mg	122%
Manganese	0.018mg	2.723mg	118%
Selenium	0µg	55.2µg	100%
Copper	0.05mg	0.924mg	97%
Iron	0.12mg	7.72mg	95%
Magnesium	0mg	335mg	80%
Calcium	0mg	631mg	63%
Vitamin B3	0mg	8.83mg	55%
Vitamin B1	0.008mg	0.62mg	51%
Fats	0g	30.74g	47%
Zinc	0.07mg	4.58mg	41%
Protein	0g	16.54g	33%
Saturated fat	0g	3.33g	15%
Carbs	0g	42.12g	14%
Vitamin B2	0mg	0.17mg	13%
Calories	231kcal	486kcal	13%
Potassium	2mg	407mg	12%
Folate	0µg	49µg	12%
Monounsaturated fat	0g	2.309g	6%
Vitamin E	0mg	0.5mg	3%
Vitamin C	0mg	1.6mg	2%
Sodium	1mg	16mg	1%
Net carbs	0g	7.72g	N/A
Trans fat	0g	0.14g	N/A
Tryptophan	0mg	0.436mg	0%
Threonine	0mg	0.709mg	0%
Isoleucine	0mg	0.801mg	0%
Leucine	0mg	1.371mg	0%
Lysine	0mg	0.97mg	0%
Methionine	0mg	0.588mg	0%
Phenylalanine	0mg	1.016mg	0%
Valine	0mg	0.95mg	0%
Histidine	0mg	0.531mg	0%
Omega-3 - ALA		17.83g	N/A
Omega-6 - Linoleic acid		5.835g	N/A