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  6. Chia seeds vs. Avocado

Chia seeds vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and avocadoes

  • Avocadoes have less phosphorus, manganese, fiber, selenium, iron, copper, magnesium, calcium, vitamin B1, and vitamin B3 than chia seeds.
  • Chia seeds cover your daily need for phosphorus, 115% more than avocadoes.
  • Chia seeds have 138 times more selenium than avocadoes. While chia seeds have 55.2µg of selenium, avocadoes have only 0.4µg.
  • The glycemic index of avocadoes is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Avocados, raw, all commercial varieties.

Infographic

Chia seeds vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +1055.2%
Contains more CalciumCalcium +5158.3%
Contains more IronIron +1303.6%
Contains more CopperCopper +386.3%
Contains more ZincZinc +615.6%
Contains more PhosphorusPhosphorus +1553.8%
Contains more ManganeseManganese +1817.6%
Contains more SeleniumSelenium +13700%
Contains more PotassiumPotassium +19.2%
Contains less SodiumSodium -56.3%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +825.4%
Contains more Vitamin B2Vitamin B2 +30.8%
Contains more Vitamin B3Vitamin B3 +408.1%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin EVitamin E +314%
Contains more FolateFolate +65.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Avocado DV% diff.
Polyunsaturated fat 23.665g 1.816g 146%
Phosphorus 860mg 52mg 115%
Manganese 2.723mg 0.142mg 112%
Fiber 34.4g 6.7g 111%
Selenium 55.2µg 0.4µg 100%
Iron 7.72mg 0.55mg 90%
Copper 0.924mg 0.19mg 82%
Magnesium 335mg 29mg 73%
Calcium 631mg 12mg 62%
Vitamin B1 0.62mg 0.067mg 46%
Vitamin B3 8.83mg 1.738mg 44%
Zinc 4.58mg 0.64mg 36%
Protein 16.54g 2g 29%
Vitamin B5 1.389mg 28%
Fats 30.74g 14.66g 25%
Vitamin B6 0.257mg 20%
Monounsaturated fat 2.309g 9.799g 19%
Vitamin K 21µg 18%
Calories 486kcal 160kcal 16%
Carbs 42.12g 8.53g 11%
Vitamin E 0.5mg 2.07mg 10%
Vitamin C 1.6mg 10mg 9%
Folate 49µg 81µg 8%
Saturated fat 3.33g 2.126g 5%
Vitamin B2 0.17mg 0.13mg 3%
Choline 14.2mg 3%
Potassium 407mg 485mg 2%
Vitamin A 7µg 1%
Net carbs 7.72g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 16mg 7mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.025mg 0%
Threonine 0.709mg 0.073mg 0%
Isoleucine 0.801mg 0.084mg 0%
Leucine 1.371mg 0.143mg 0%
Lysine 0.97mg 0.132mg 0%
Methionine 0.588mg 0.038mg 0%
Phenylalanine 1.016mg 0.097mg 0%
Valine 0.95mg 0.107mg 0%
Histidine 0.531mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 17.83g 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +727%
Contains more FatsFats +109.7%
Contains more CarbsCarbs +393.8%
Contains more OtherOther +203.8%
Contains more WaterWater +1162.6%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Poly. FatPolyunsaturated fat +1203.1%
Contains less Sat. FatSaturated fat -36.2%
Contains more Mono. FatMonounsaturated fat +324.4%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.