Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Chinese cabbage

Chia seeds vs. Chinese cabbage — In-Depth Nutrition Comparison

Compare

Important differences between chia seeds and Chinese cabbage

  • Chia seeds have more fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, and vitamin B3; however, Chinese cabbage has more vitamin A.
  • Chia seeds' daily need coverage for fiber is 134% more.
  • Chia seeds have 110 times more selenium than Chinese cabbage. Chia seeds have 55.2µg of selenium, while Chinese cabbage has 0.5µg.
  • Chinese cabbage has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Cabbage, chinese (pak-choi), raw.

Infographic

Chia seeds vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +501%
Contains more PotassiumPotassium +61.5%
Contains more IronIron +865%
Contains more CopperCopper +4300%
Contains more ZincZinc +2310.5%
Contains more PhosphorusPhosphorus +2224.3%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +1612.6%
Contains more SeleniumSelenium +10940%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +142.9%
Contains more Vitamin B3Vitamin B3 +1666%
Contains more Vitamin CVitamin C +2712.5%
Contains more FolateFolate +34.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Chinese cabbage DV% diff.
Polyunsaturated fat 23.665g 0.096g 157%
Fiber 34.4g 1g 134%
Phosphorus 860mg 37mg 118%
Manganese 2.723mg 0.159mg 111%
Copper 0.924mg 0.021mg 100%
Selenium 55.2µg 0.5µg 99%
Iron 7.72mg 0.8mg 87%
Magnesium 335mg 19mg 75%
Calcium 631mg 105mg 53%
Vitamin B3 8.83mg 0.5mg 52%
Vitamin B1 0.62mg 0.04mg 48%
Vitamin C 1.6mg 45mg 48%
Fats 30.74g 0.2g 47%
Zinc 4.58mg 0.19mg 40%
Vitamin K 45.5µg 38%
Protein 16.54g 1.5g 30%
Vitamin A 223µg 25%
Calories 486kcal 13kcal 24%
Vitamin B6 0.194mg 15%
Saturated fat 3.33g 0.027g 15%
Carbs 42.12g 2.18g 13%
Vitamin B2 0.17mg 0.07mg 8%
Monounsaturated fat 2.309g 0.015g 6%
Potassium 407mg 252mg 5%
Folate 49µg 66µg 4%
Vitamin E 0.5mg 0.09mg 3%
Vitamin B5 0.088mg 2%
Sodium 16mg 65mg 2%
Choline 6.4mg 1%
Net carbs 7.72g 1.18g N/A
Sugar 1.18g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.015mg 0%
Threonine 0.709mg 0.049mg 0%
Isoleucine 0.801mg 0.085mg 0%
Leucine 1.371mg 0.088mg 0%
Lysine 0.97mg 0.089mg 0%
Methionine 0.588mg 0.009mg 0%
Phenylalanine 1.016mg 0.044mg 0%
Valine 0.95mg 0.066mg 0%
Histidine 0.531mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1002.7%
Contains more FatsFats +15270%
Contains more CarbsCarbs +1832.1%
Contains more OtherOther +500%
Contains more WaterWater +1543.4%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +15293.3%
Contains more Poly. FatPolyunsaturated fat +24551%
Contains less Sat. FatSaturated fat -99.2%

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Chinese cabbage
Chinese cabbage vs Broccoli
Broccoli
Chinese cabbage
Chinese cabbage vs Cabbage
Cabbage
Chinese cabbage
Chinese cabbage vs Red cabbage
Red cabbage

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.