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  6. Saffron vs. Chia seeds

Saffron vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between saffron and chia seeds

  • Saffron has more manganese, vitamin C, and iron; however, chia seeds are higher in fiber, selenium, phosphorus, copper, calcium, vitamin B3, and vitamin B1.
  • Saffron covers your daily need for manganese, 1117% more than chia seeds.
  • Saffron has 51 times more vitamin C than chia seeds. While saffron has 80.8mg of vitamin C, chia seeds have only 1.6mg.
  • The glycemic index of saffron is higher.

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

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 PotassiumPotassium +323.6%
Contains more IronIron +43.8%
Contains more ManganeseManganese +943.3%
Contains more MagnesiumMagnesium +26.9%
Contains more CalciumCalcium +468.5%
Contains more CopperCopper +181.7%
Contains more ZincZinc +320.2%
Contains more PhosphorusPhosphorus +241.3%
Contains less SodiumSodium -89.2%
Contains more SeleniumSelenium +885.7%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 CVitamin C +4950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +89.8%
Contains more Vitamin B1Vitamin B1 +439.1%
Contains more Vitamin B3Vitamin B3 +504.8%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Saffron Chia seeds DV% diff.
Manganese 28.408mg 2.723mg 1117%
Polyunsaturated fat 2.067g 23.665g 144%
Fiber 3.9g 34.4g 122%
Selenium 5.6µg 55.2µg 90%
Vitamin C 80.8mg 1.6mg 88%
Phosphorus 252mg 860mg 87%
Vitamin B6 1.01mg 78%
Copper 0.328mg 0.924mg 66%
Calcium 111mg 631mg 52%
Vitamin B3 1.46mg 8.83mg 46%
Iron 11.1mg 7.72mg 42%
Vitamin B1 0.115mg 0.62mg 42%
Potassium 1724mg 407mg 39%
Fats 5.85g 30.74g 38%
Zinc 1.09mg 4.58mg 32%
Magnesium 264mg 335mg 17%
Folate 93µg 49µg 11%
Protein 11.43g 16.54g 10%
Calories 310kcal 486kcal 9%
Saturated fat 1.586g 3.33g 8%
Carbs 65.37g 42.12g 8%
Vitamin B2 0.267mg 0.17mg 7%
Sodium 148mg 16mg 6%
Monounsaturated fat 0.429g 2.309g 5%
Vitamin E 0.5mg 3%
Vitamin A 27µg 3%
Net carbs 61.47g 7.72g N/A
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-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 CarbsCarbs +55.2%
Contains more WaterWater +105.2%
Contains more OtherOther +13.5%
Contains more ProteinProtein +44.7%
Contains more FatsFats +425.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 -52.4%
Contains more Mono. FatMonounsaturated fat +438.2%
Contains more Poly. FatPolyunsaturated fat +1044.9%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.