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  6. Chia seeds vs. Pollock

Chia seeds vs. Pollock — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and pollock

  • Chia seeds have more fiber, manganese, copper, iron, phosphorus, magnesium, calcium, vitamin B1, and zinc; however, pollock is higher in vitamin B12.
  • Pollock covers your daily need for vitamin B12, 153% more than chia seeds.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Chia seeds vs Pollock 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more MagnesiumMagnesium +313.6%
Contains more CalciumCalcium +776.4%
Contains more IronIron +1278.6%
Contains more CopperCopper +1440%
Contains more ZincZinc +703.5%
Contains more PhosphorusPhosphorus +222.1%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +15027.8%
Contains more SeleniumSelenium +25.2%
~equal in Potassium ~430mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B1Vitamin B1 +1048.1%
Contains more Vitamin B3Vitamin B3 +123.6%
Contains more FolateFolate +1533.3%
Contains more Vitamin B2Vitamin B2 +31.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Pollock DV% diff.
Polyunsaturated fat 23.665g 0.583g 154%
Vitamin B12 0µg 3.66µg 153%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.018mg 118%
Copper 0.924mg 0.06mg 96%
Iron 7.72mg 0.56mg 90%
Phosphorus 860mg 267mg 85%
Magnesium 335mg 81mg 60%
Calcium 631mg 72mg 56%
Vitamin B1 0.62mg 0.054mg 47%
Fats 30.74g 1.18g 45%
Zinc 4.58mg 0.57mg 36%
Vitamin B3 8.83mg 3.949mg 31%
Cholesterol 0mg 86mg 29%
Vitamin B6 0.329mg 25%
Selenium 55.2µg 44.1µg 20%
Calories 486kcal 111kcal 19%
Sodium 16mg 419mg 18%
Choline 91.6mg 17%
Protein 16.54g 23.48g 14%
Carbs 42.12g 0g 14%
Saturated fat 3.33g 0.159g 14%
Folate 49µg 3µg 12%
Vitamin B5 0.432mg 9%
Vitamin D 1.3µg 7%
Vitamin D 51IU 6%
Monounsaturated fat 2.309g 0.134g 5%
Vitamin B2 0.17mg 0.223mg 4%
Vitamin C 1.6mg 0mg 2%
Vitamin A 17µg 2%
Vitamin E 0.5mg 0.28mg 1%
Potassium 407mg 430mg 1%
Net carbs 7.72g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.263mg 0%
Threonine 0.709mg 1.029mg 0%
Isoleucine 0.801mg 1.082mg 0%
Leucine 1.371mg 1.908mg 0%
Lysine 0.97mg 2.157mg 0%
Methionine 0.588mg 0.696mg 0%
Phenylalanine 1.016mg 0.917mg 0%
Valine 0.95mg 1.21mg 0%
Histidine 0.531mg 0.691mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.027g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +2505.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +184%
Contains more ProteinProtein +42%
Contains more WaterWater +1169.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +1623.1%
Contains more Poly. FatPolyunsaturated fat +3959.2%
Contains less Sat. FatSaturated fat -95.2%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.