Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Arrowroot

Chia seeds vs. Arrowroot — In-Depth Nutrition Comparison

Compare

Summary of differences between chia seeds and arrowroot

  • Chia seeds have more fiber, manganese, phosphorus, selenium, copper, magnesium, iron, calcium, and vitamin B3; however, arrowroot is higher in folate.
  • Chia seeds cover your daily need for fiber, 132% more than arrowroot.
  • Chia seeds have 105 times more calcium than arrowroot. While chia seeds have 631mg of calcium, arrowroot has only 6mg.
  • The glycemic index of arrowroot is higher.

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

Infographic

Chia seeds vs Arrowroot 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +10416.7%
Contains more IronIron +247.7%
Contains more CopperCopper +663.6%
Contains more ZincZinc +627%
Contains more PhosphorusPhosphorus +777.6%
Contains less SodiumSodium -38.5%
Contains more ManganeseManganese +1464.9%
Contains more SeleniumSelenium +7785.7%
Contains more PotassiumPotassium +11.5%

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.
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +333.6%
Contains more Vitamin B2Vitamin B2 +188.1%
Contains more Vitamin B3Vitamin B3 +421.6%
Contains more Vitamin CVitamin C +18.8%
Contains more FolateFolate +589.8%
~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 Arrowroot DV% diff.
Polyunsaturated fat 23.665g 0.092g 157%
Fiber 34.4g 1.3g 132%
Manganese 2.723mg 0.174mg 111%
Phosphorus 860mg 98mg 109%
Selenium 55.2µg 0.7µg 99%
Copper 0.924mg 0.121mg 89%
Magnesium 335mg 25mg 74%
Folate 49µg 338µg 72%
Iron 7.72mg 2.22mg 69%
Calcium 631mg 6mg 63%
Fats 30.74g 0.2g 47%
Vitamin B3 8.83mg 1.693mg 45%
Vitamin B1 0.62mg 0.143mg 40%
Zinc 4.58mg 0.63mg 36%
Protein 16.54g 4.24g 25%
Calories 486kcal 65kcal 21%
Vitamin B6 0.266mg 20%
Saturated fat 3.33g 0.039g 15%
Carbs 42.12g 13.39g 10%
Vitamin B2 0.17mg 0.059mg 9%
Vitamin B5 0.292mg 6%
Monounsaturated fat 2.309g 0.004g 6%
Vitamin E 0.5mg 3%
Potassium 407mg 454mg 1%
Vitamin C 1.6mg 1.9mg 0%
Net carbs 7.72g 12.09g N/A
Sodium 16mg 26mg 0%
Vitamin A 1µg 0%
Trans fat 0.14g 0g 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-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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +290.1%
Contains more FatsFats +15270%
Contains more CarbsCarbs +214.6%
Contains more OtherOther +238%
Contains more WaterWater +1292.2%

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +57625%
Contains more Poly. FatPolyunsaturated fat +25622.8%
Contains less Sat. FatSaturated fat -98.8%

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Arrowroot
Arrowroot vs Cassava
Cassava
Arrowroot
Arrowroot vs Potato
Potato
Arrowroot
Arrowroot vs Cucumber
Cucumber

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.