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  6. Chia seeds vs. Brussels sprouts

Chia seeds vs. Brussels sprouts — In-Depth Nutrition Comparison

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The main differences between chia seeds and Brussels sprouts

  • Chia seeds are richer in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3, yet Brussels sprouts are richer in vitamin C.
  • Daily need coverage for fiber for chia seeds is 122% higher.
  • Chia seeds contain 35 times more selenium than Brussels sprouts. Chia seeds contain 55.2µg of selenium, while Brussels sprouts contain 1.6µg.

Food types used in this article are Seeds, chia seeds, dried and Brussels sprouts, raw.

Infographic

Chia seeds vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +1356.5%
Contains more CalciumCalcium +1402.4%
Contains more IronIron +451.4%
Contains more CopperCopper +1220%
Contains more ZincZinc +990.5%
Contains more PhosphorusPhosphorus +1146.4%
Contains less SodiumSodium -36%
Contains more ManganeseManganese +708%
Contains more SeleniumSelenium +3350%
~equal in Potassium ~389mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B1Vitamin B1 +346%
Contains more Vitamin B2Vitamin B2 +88.9%
Contains more Vitamin B3Vitamin B3 +1085.2%
Contains more Vitamin CVitamin C +5212.5%
Contains more Vitamin EVitamin E +76%
Contains more FolateFolate +24.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Brussels sprouts DV% diff.
Polyunsaturated fat 23.665g 153g 862%
Vitamin K 177µg 148%
Fiber 34.4g 3.8g 122%
Phosphorus 860mg 69mg 113%
Manganese 2.723mg 0.337mg 104%
Selenium 55.2µg 1.6µg 97%
Copper 0.924mg 0.07mg 95%
Vitamin C 1.6mg 85mg 93%
Iron 7.72mg 1.4mg 79%
Magnesium 335mg 23mg 74%
Calcium 631mg 42mg 59%
Vitamin B3 8.83mg 0.745mg 51%
Fats 30.74g 0.3g 47%
Vitamin B1 0.62mg 0.139mg 40%
Zinc 4.58mg 0.42mg 38%
Protein 16.54g 3.38g 26%
Calories 486kcal 43kcal 22%
Vitamin B6 0.219mg 17%
Saturated fat 3.33g 0.062g 15%
Carbs 42.12g 8.95g 11%
Monounsaturated fat 2.309g 0.023g 6%
Vitamin B2 0.17mg 0.09mg 6%
Vitamin B5 0.309mg 6%
Vitamin A 38µg 4%
Choline 19.1mg 3%
Vitamin E 0.5mg 0.88mg 3%
Folate 49µg 61µg 3%
Fructose 0.93g 1%
Potassium 407mg 389mg 1%
Net carbs 7.72g 5.15g N/A
Sugar 2.2g N/A
Sodium 16mg 25mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.037mg 0%
Threonine 0.709mg 0.12mg 0%
Isoleucine 0.801mg 0.132mg 0%
Leucine 1.371mg 0.152mg 0%
Lysine 0.97mg 0.154mg 0%
Methionine 0.588mg 0.032mg 0%
Phenylalanine 1.016mg 0.098mg 0%
Valine 0.95mg 0.155mg 0%
Histidine 0.531mg 0.076mg 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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +389.3%
Contains more FatsFats +10146.7%
Contains more CarbsCarbs +370.6%
Contains more OtherOther +250.4%
Contains more WaterWater +1382.8%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +9939.1%
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +546.5%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.