Chia seeds vs. Alfalfa seeds — In-Depth Nutrition Comparison
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What are the differences between chia seeds and alfalfa seeds?
- Chia seeds are richer than alfalfa seeds in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
- Chia seeds' daily need coverage for fiber is 130% more.
- Chia seeds have 92 times more selenium than alfalfa seeds. While chia seeds have 55.2µg of selenium, alfalfa seeds have only 0.6µg.
We used Seeds, chia seeds, dried and Alfalfa seeds, sprouted, raw types in this article.
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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.
| Contains more MagnesiumMagnesium | +1140.7% |
| Contains more CalciumCalcium | +1871.9% |
| Contains more PotassiumPotassium | +415.2% |
| Contains more IronIron | +704.2% |
| Contains more CopperCopper | +488.5% |
| Contains more ZincZinc | +397.8% |
| Contains more PhosphorusPhosphorus | +1128.6% |
| Contains more ManganeseManganese | +1348.4% |
| Contains more SeleniumSelenium | +9100% |
| Contains less SodiumSodium | -62.5% |
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.
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin B1Vitamin B1 | +715.8% |
| Contains more Vitamin B2Vitamin B2 | +34.9% |
| Contains more Vitamin B3Vitamin B3 | +1735.8% |
| Contains more FolateFolate | +36.1% |
| Contains more Vitamin CVitamin C | +412.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
| Contains more ProteinProtein | +314.5% |
| Contains more FatsFats | +4355.1% |
| Contains more CarbsCarbs | +1905.7% |
| Contains more OtherOther | +1100% |
| Contains more WaterWater | +1500.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.409 g
| Contains more Mono. FatMonounsaturated fat | +4023.2% |
| Contains more Poly. FatPolyunsaturated fat | +5686.1% |
| Contains less Sat. FatSaturated fat | -97.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 23.665g | 0.409g | 155% |
| Fiber | 34.4g | 1.9g | 130% |
| Phosphorus | 860mg | 70mg | 113% |
| Manganese | 2.723mg | 0.188mg | 110% |
| Selenium | 55.2µg | 0.6µg | 99% |
| Iron | 7.72mg | 0.96mg | 85% |
| Copper | 0.924mg | 0.157mg | 85% |
| Magnesium | 335mg | 27mg | 73% |
| Calcium | 631mg | 32mg | 60% |
| Vitamin B3 | 8.83mg | 0.481mg | 52% |
| Fats | 30.74g | 0.69g | 46% |
| Vitamin B1 | 0.62mg | 0.076mg | 45% |
| Zinc | 4.58mg | 0.92mg | 33% |
| Vitamin K | 30.5µg | 25% | |
| Protein | 16.54g | 3.99g | 25% |
| Calories | 486kcal | 23kcal | 23% |
| Saturated fat | 3.33g | 0.069g | 15% |
| Carbs | 42.12g | 2.1g | 13% |
| Vitamin B5 | 0.563mg | 11% | |
| Potassium | 407mg | 79mg | 10% |
| Vitamin C | 1.6mg | 8.2mg | 7% |
| Monounsaturated fat | 2.309g | 0.056g | 6% |
| Choline | 14.4mg | 3% | |
| Vitamin E | 0.5mg | 0.02mg | 3% |
| Vitamin B2 | 0.17mg | 0.126mg | 3% |
| Vitamin B6 | 0.034mg | 3% | |
| Folate | 49µg | 36µg | 3% |
| Vitamin A | 8µg | 1% | |
| Net carbs | 7.72g | 0.2g | N/A |
| Sugar | 0.2g | N/A | |
| Sodium | 16mg | 6mg | 0% |
| Trans fat | 0.14g | 0g | N/A |
| Tryptophan | 0.436mg | 0% | |
| Threonine | 0.709mg | 0.134mg | 0% |
| Isoleucine | 0.801mg | 0.143mg | 0% |
| Leucine | 1.371mg | 0.267mg | 0% |
| Lysine | 0.97mg | 0.214mg | 0% |
| Methionine | 0.588mg | 0% | |
| Phenylalanine | 1.016mg | 0% | |
| Valine | 0.95mg | 0.145mg | 0% |
| Histidine | 0.531mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
18%
Minerals Daily Need Coverage Score
221%
21%
Comparison summary
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Alfalfa seeds is lower in Saturated fat (difference - 3.261g)
Which food is lower in glycemic index?
Alfalfa seeds is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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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.