Chia seeds vs. Canola oil — In-Depth Nutrition Comparison
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How are chia seeds and canola oil different?
- Chia seeds are richer in fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, and vitamin B3, while canola oil is higher in vitamin E.
- Chia seeds cover your daily need for fiber, 138% more than canola oil.
- Chia seeds have a higher glycemic index (15) than canola oil (0).
Seeds, chia seeds, dried and Oil, canola types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin EVitamin E | +3392% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 2.309g | 63.276g | 152% |
| Fiber | 34.4g | 0g | 138% |
| Phosphorus | 860mg | 0mg | 123% |
| Manganese | 2.723mg | 0mg | 118% |
| Vitamin E | 0.5mg | 17.46mg | 113% |
| Fats | 30.74g | 100g | 107% |
| Copper | 0.924mg | 0mg | 103% |
| Selenium | 55.2µg | 0µg | 100% |
| Iron | 7.72mg | 0mg | 97% |
| Magnesium | 335mg | 0mg | 80% |
| Calcium | 631mg | 0mg | 63% |
| Vitamin K | 71.3µg | 59% | |
| Vitamin B3 | 8.83mg | 0mg | 55% |
| Vitamin B1 | 0.62mg | 0mg | 52% |
| Zinc | 4.58mg | 0mg | 42% |
| Protein | 16.54g | 0g | 33% |
| Polyunsaturated fat | 23.665g | 28.142g | 30% |
| Calories | 486kcal | 884kcal | 20% |
| Saturated fat | 3.33g | 7.365g | 18% |
| Carbs | 42.12g | 0g | 14% |
| Vitamin B2 | 0.17mg | 0mg | 13% |
| Folate | 49µg | 0µg | 12% |
| Potassium | 407mg | 0mg | 12% |
| Vitamin C | 1.6mg | 0mg | 2% |
| Sodium | 16mg | 0mg | 1% |
| Net carbs | 7.72g | 0g | N/A |
| Trans fat | 0.14g | 0.395g | N/A |
| Choline | 0.2mg | 0% | |
| 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 | 9.137g | N/A |
| Omega-6 - Linoleic acid | 5.835g | 18.64g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +225.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
| Contains less Sat. FatSaturated fat | -54.8% |
| Contains more Mono. FatMonounsaturated fat | +2640.4% |
| Contains more Poly. FatPolyunsaturated fat | +18.9% |
