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  6. Chia seeds vs. Arborio rice

Chia seeds vs. Arborio rice — In-Depth Nutrition Comparison

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How are Chia seeds and Arborio rice different?

  • Chia seeds has more Phosphorus, Manganese, Copper, Selenium, Iron, Magnesium, Calcium, Vitamin B3, Zinc, and Vitamin B1 than Arborio rice.
  • Daily need coverage for Phosphorus from Chia seeds is 118% higher.
  • Chia seeds contains 631 times more Calcium than Arborio rice. While Chia seeds contains 631mg of Calcium, Arborio rice contains only 1mg.

Seeds, chia seeds, dried and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Chia seeds vs Arborio rice 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +4087.5%
Contains more CalciumCalcium +63000%
Contains more PotassiumPotassium +1465.4%
Contains more IronIron +428.8%
Contains more CopperCopper +1183.3%
Contains more ZincZinc +1045%
Contains more PhosphorusPhosphorus +2506.1%
Contains more ManganeseManganese +662.7%
Contains more SeleniumSelenium +636%
Contains less SodiumSodium -100%

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% 3.2% 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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +278%
Contains more Vitamin B2Vitamin B2 +962.5%
Contains more Vitamin B3Vitamin B3 +491.4%
Contains more FolateFolate +20.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +600.8%
Contains more FatsFats +16078.9%
Contains more CarbsCarbs +46.6%
Contains more OtherOther +2426.3%
Contains more WaterWater +1081.6%

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
32% 36% 31%
Saturated Fat: Sat. Fat 0.051 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated Fat +3881%
Contains more Poly. FatPolyunsaturated fat +47230%
Contains less Sat. FatSaturated Fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Arborio rice Opinion
Calories 486kcal 130kcal Chia seeds
Protein 16.54g 2.36g Chia seeds
Fats 30.74g 0.19g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 28.73g Arborio rice
Carbs 42.12g 28.73g Chia seeds
Magnesium 335mg 8mg Chia seeds
Calcium 631mg 1mg Chia seeds
Potassium 407mg 26mg Chia seeds
Iron 7.72mg 1.46mg Chia seeds
Fiber 34.4g Chia seeds
Copper 0.924mg 0.072mg Chia seeds
Zinc 4.58mg 0.4mg Chia seeds
Phosphorus 860mg 33mg Chia seeds
Sodium 16mg 0mg Arborio rice
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.357mg Chia seeds
Selenium 55.2µg 7.5µg Chia seeds
Vitamin B1 0.62mg 0.164mg Chia seeds
Vitamin B2 0.17mg 0.016mg Chia seeds
Vitamin B3 8.83mg 1.493mg Chia seeds
Vitamin B5 0.397mg Arborio rice
Vitamin B6 0.059mg Arborio rice
Folate 49µg 59µg Arborio rice
Trans Fat 0.14g Arborio rice
Saturated Fat 3.33g 0.051g Arborio rice
Monounsaturated Fat 2.309g 0.058g Chia seeds
Polyunsaturated fat 23.665g 0.05g Chia seeds
Tryptophan 0.436mg 0.027mg Chia seeds
Threonine 0.709mg 0.084mg Chia seeds
Isoleucine 0.801mg 0.102mg Chia seeds
Leucine 1.371mg 0.195mg Chia seeds
Lysine 0.97mg 0.085mg Chia seeds
Methionine 0.588mg 0.056mg Chia seeds
Phenylalanine 1.016mg 0.126mg Chia seeds
Valine 0.95mg 0.144mg Chia seeds
Histidine 0.531mg 0.056mg Chia seeds
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
Chia seeds Arborio rice
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
32%
Chia seeds
12%
Arborio rice
Minerals Daily Need Coverage Score
221%
Chia seeds
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 54)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 3.279g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.