Chia seeds vs. Arugula — In-Depth Nutrition Comparison
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A recap on differences between chia seeds and arugula
- Chia seeds are higher than arugula in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, vitamin B3, vitamin B1, and calcium.
- Chia seeds cover your daily fiber needs 131% more than arugula.
- Chia seeds contain 184 times more selenium than arugula. While chia seeds contain 55.2µg of selenium, arugula contains only 0.3µg.
- The glycemic index of chia seeds is lower.
Food varieties used in this article are Seeds, chia seeds, dried and Arugula, raw.
Infographic
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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 | +612.8% |
| Contains more CalciumCalcium | +294.4% |
| Contains more IronIron | +428.8% |
| Contains more CopperCopper | +1115.8% |
| Contains more ZincZinc | +874.5% |
| Contains more PhosphorusPhosphorus | +1553.8% |
| Contains less SodiumSodium | -40.7% |
| Contains more ManganeseManganese | +748.3% |
| Contains more SeleniumSelenium | +18300% |
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 | +16.3% |
| Contains more Vitamin B1Vitamin B1 | +1309.1% |
| Contains more Vitamin B2Vitamin B2 | +97.7% |
| Contains more Vitamin B3Vitamin B3 | +2795.1% |
| Contains more Vitamin CVitamin C | +837.5% |
| Contains more FolateFolate | +98% |
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:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
| Contains more ProteinProtein | +541.1% |
| Contains more FatsFats | +4557.6% |
| Contains more CarbsCarbs | +1054% |
| Contains more OtherOther | +242.9% |
| Contains more WaterWater | +1481.2% |
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
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
| Contains more Mono. FatMonounsaturated fat | +4612.2% |
| Contains more Poly. FatPolyunsaturated fat | +7318.5% |
| Contains less Sat. FatSaturated fat | -97.4% |
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 23.665g | 0.319g | 156% |
| Fiber | 34.4g | 1.6g | 131% |
| Phosphorus | 860mg | 52mg | 115% |
| Manganese | 2.723mg | 0.321mg | 104% |
| Selenium | 55.2µg | 0.3µg | 100% |
| Copper | 0.924mg | 0.076mg | 94% |
| Vitamin K | 108.6µg | 91% | |
| Iron | 7.72mg | 1.46mg | 78% |
| Magnesium | 335mg | 47mg | 69% |
| Vitamin B3 | 8.83mg | 0.305mg | 53% |
| Vitamin B1 | 0.62mg | 0.044mg | 48% |
| Calcium | 631mg | 160mg | 47% |
| Fats | 30.74g | 0.66g | 46% |
| Zinc | 4.58mg | 0.47mg | 37% |
| Protein | 16.54g | 2.58g | 28% |
| Calories | 486kcal | 25kcal | 23% |
| Saturated fat | 3.33g | 0.086g | 15% |
| Vitamin C | 1.6mg | 15mg | 15% |
| Vitamin A | 119µg | 13% | |
| Carbs | 42.12g | 3.65g | 13% |
| Folate | 49µg | 97µg | 12% |
| Vitamin B5 | 0.437mg | 9% | |
| Monounsaturated fat | 2.309g | 0.049g | 6% |
| Vitamin B2 | 0.17mg | 0.086mg | 6% |
| Vitamin B6 | 0.073mg | 6% | |
| Choline | 15.3mg | 3% | |
| Potassium | 407mg | 369mg | 1% |
| Net carbs | 7.72g | 2.05g | N/A |
| Sugar | 2.05g | N/A | |
| Sodium | 16mg | 27mg | 0% |
| Vitamin E | 0.5mg | 0.43mg | 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 |
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%
41%
Minerals Daily Need Coverage Score
221%
28%
Comparison summary
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 17)
Which food is cheaper?
Chia seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Arugula is lower in Saturated fat (difference - 3.244g)
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)