Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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
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 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Brussels sprouts
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Brussels sprouts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Chia seeds
73%
Brussels sprouts
Minerals Daily Need Coverage Score
221%
Chia seeds
24%
Brussels sprouts

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 3.268g)
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.