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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 have more phosphorus, manganese, copper, selenium, iron, magnesium, calcium, vitamin B3, zinc, and vitamin B1 than arborio rice.
  • Daily need coverage for phosphorus for chia seeds is 118% higher.
  • Chia seeds contain 631 times more calcium than arborio rice. While chia seeds contain 631mg of calcium, arborio rice contains only 1mg.
  • Chia seeds have a lower glycemic index (15) than arborio rice (69).

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% 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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Arborio rice DV% diff.
Polyunsaturated fat 23.665g 0.05g 157%
Fiber 34.4g 138%
Phosphorus 860mg 33mg 118%
Manganese 2.723mg 0.357mg 103%
Copper 0.924mg 0.072mg 95%
Selenium 55.2µg 7.5µg 87%
Magnesium 335mg 8mg 78%
Iron 7.72mg 1.46mg 78%
Calcium 631mg 1mg 63%
Fats 30.74g 0.19g 47%
Vitamin B3 8.83mg 1.493mg 46%
Zinc 4.58mg 0.4mg 38%
Vitamin B1 0.62mg 0.164mg 38%
Protein 16.54g 2.36g 28%
Calories 486kcal 130kcal 18%
Saturated fat 3.33g 0.051g 15%
Vitamin B2 0.17mg 0.016mg 12%
Potassium 407mg 26mg 11%
Vitamin B5 0.397mg 8%
Monounsaturated fat 2.309g 0.058g 6%
Vitamin B6 0.059mg 5%
Carbs 42.12g 28.73g 4%
Vitamin E 0.5mg 3%
Folate 49µg 59µg 3%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 0mg 1%
Net carbs 7.72g 28.73g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.027mg 0%
Threonine 0.709mg 0.084mg 0%
Isoleucine 0.801mg 0.102mg 0%
Leucine 1.371mg 0.195mg 0%
Lysine 0.97mg 0.085mg 0%
Methionine 0.588mg 0.056mg 0%
Phenylalanine 1.016mg 0.126mg 0%
Valine 0.95mg 0.144mg 0%
Histidine 0.531mg 0.056mg 0%
Omega-3 - ALA 17.83g 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
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%

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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. 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.