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  6. Chia seeds vs. Broccoli

Chia seeds vs. Broccoli — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and broccoli?

  • Chia seeds are richer in fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, and vitamin B3, yet broccoli is richer in vitamin C.
  • Chia seeds' daily need coverage for fiber is 127% higher.
  • Chia seeds have 22 times more selenium than broccoli. Chia seeds have 55.2µg of selenium, while broccoli has 2.5µg.
  • Chia seeds have a lower glycemic index than broccoli.

We used Seeds, chia seeds, dried and Broccoli, raw types in this comparison.

Infographic

Chia seeds vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +1495.2%
Contains more CalciumCalcium +1242.6%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +957.5%
Contains more CopperCopper +1785.7%
Contains more ZincZinc +1017.1%
Contains more PhosphorusPhosphorus +1203%
Contains less SodiumSodium -51.5%
Contains more ManganeseManganese +1196.7%
Contains more SeleniumSelenium +2108%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +773.2%
Contains more Vitamin B2Vitamin B2 +45.3%
Contains more Vitamin B3Vitamin B3 +1281.8%
Contains more Vitamin CVitamin C +5475%
Contains more Vitamin EVitamin E +56%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Broccoli DV% diff.
Polyunsaturated fat 23.665g 0.038g 158%
Fiber 34.4g 2.6g 127%
Phosphorus 860mg 66mg 113%
Manganese 2.723mg 0.21mg 109%
Vitamin C 1.6mg 89.2mg 97%
Copper 0.924mg 0.049mg 97%
Selenium 55.2µg 2.5µg 96%
Iron 7.72mg 0.73mg 87%
Vitamin K 101.6µg 85%
Magnesium 335mg 21mg 75%
Calcium 631mg 47mg 58%
Vitamin B3 8.83mg 0.639mg 51%
Fats 30.74g 0.37g 47%
Vitamin B1 0.62mg 0.071mg 46%
Zinc 4.58mg 0.41mg 38%
Protein 16.54g 2.82g 27%
Calories 486kcal 34kcal 23%
Saturated fat 3.33g 0.039g 15%
Vitamin B6 0.175mg 13%
Carbs 42.12g 6.64g 12%
Vitamin B5 0.573mg 11%
Monounsaturated fat 2.309g 0.011g 6%
Vitamin B2 0.17mg 0.117mg 4%
Folate 49µg 63µg 4%
Choline 18.7mg 3%
Vitamin A 31µg 3%
Potassium 407mg 316mg 3%
Vitamin E 0.5mg 0.78mg 2%
Sodium 16mg 33mg 1%
Fructose 0.68g 1%
Net carbs 7.72g 4.04g N/A
Sugar 1.7g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.033mg 0%
Threonine 0.709mg 0.088mg 0%
Isoleucine 0.801mg 0.079mg 0%
Leucine 1.371mg 0.129mg 0%
Lysine 0.97mg 0.135mg 0%
Methionine 0.588mg 0.038mg 0%
Phenylalanine 1.016mg 0.117mg 0%
Valine 0.95mg 0.125mg 0%
Histidine 0.531mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +486.5%
Contains more FatsFats +8208.1%
Contains more CarbsCarbs +534.3%
Contains more OtherOther +451.7%
Contains more WaterWater +1439.7%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +20890.9%
Contains more Poly. FatPolyunsaturated fat +62176.3%
Contains less Sat. FatSaturated fat -98.8%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.