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  6. Chia seeds vs. Balsamic vinegar

Chia seeds vs. Balsamic vinegar — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and balsamic vinegar

  • Chia seeds are higher than balsamic vinegar in phosphorus, manganese, copper, iron, magnesium, calcium, zinc, and potassium.
  • Chia seeds cover your daily phosphorus needs 120% more than balsamic vinegar.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Vinegar, balsamic.

Infographic

Chia seeds vs Balsamic vinegar 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.
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 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Contains more MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +2237%
Contains more PotassiumPotassium +263.4%
Contains more IronIron +972.2%
Contains more CopperCopper +3453.8%
Contains more ZincZinc +5625%
Contains more PhosphorusPhosphorus +4426.3%
Contains less SodiumSodium -30.4%
Contains more ManganeseManganese +1978.6%
Contains more SeleniumSelenium +∞%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Balsamic vinegar DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 138%
Phosphorus 860mg 19mg 120%
Manganese 2.723mg 0.131mg 113%
Selenium 55.2µg 100%
Copper 0.924mg 0.026mg 100%
Iron 7.72mg 0.72mg 88%
Magnesium 335mg 12mg 77%
Calcium 631mg 27mg 60%
Vitamin B3 8.83mg 55%
Vitamin B1 0.62mg 52%
Fats 30.74g 0g 47%
Zinc 4.58mg 0.08mg 41%
Protein 16.54g 0.49g 32%
Calories 486kcal 88kcal 20%
Saturated fat 3.33g 0g 15%
Vitamin B2 0.17mg 13%
Folate 49µg 12%
Fructose 7.38g 9%
Potassium 407mg 112mg 9%
Carbs 42.12g 17.03g 8%
Monounsaturated fat 2.309g 6%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 17.03g N/A
Sugar 14.95g N/A
Sodium 16mg 23mg 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
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Contains more ProteinProtein +3275.5%
Contains more FatsFats +∞%
Contains more CarbsCarbs +147.3%
Contains more WaterWater +1218.1%
Contains more OtherOther +25.6%

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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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/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.