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Chia seeds vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between chia seeds and cauliflower

  • Chia seeds have more fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3, while cauliflower has more vitamin C.
  • Chia seeds' daily need coverage for fiber is 130% higher.
  • Cauliflower contains 92 times less selenium than chia seeds. Chia seeds contain 55.2µg of selenium, while cauliflower contains 0.6µg.

The food types used in this comparison are Seeds, chia seeds, dried and Cauliflower, raw.

Infographic

Chia seeds vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +2768.2%
Contains more PotassiumPotassium +36.1%
Contains more IronIron +1738.1%
Contains more CopperCopper +2269.2%
Contains more ZincZinc +1596.3%
Contains more PhosphorusPhosphorus +1854.5%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +1656.8%
Contains more SeleniumSelenium +9100%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B1Vitamin B1 +1140%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +1641.6%
Contains more Vitamin CVitamin C +2912.5%
Contains more FolateFolate +16.3%
~equal in Vitamin A ~0µg
~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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +761.5%
Contains more FatsFats +10878.6%
Contains more CarbsCarbs +747.5%
Contains more OtherOther +531.6%
Contains more WaterWater +1487.4%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +6691.2%
Contains more Poly. FatPolyunsaturated fat +76238.7%
Contains less Sat. FatSaturated fat -96.1%

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 Cauliflower
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 Cauliflower DV% diff.
Polyunsaturated fat 23.665g 0.031g 158%
Fiber 34.4g 2g 130%
Phosphorus 860mg 44mg 117%
Manganese 2.723mg 0.155mg 112%
Selenium 55.2µg 0.6µg 99%
Copper 0.924mg 0.039mg 98%
Iron 7.72mg 0.42mg 91%
Magnesium 335mg 15mg 76%
Calcium 631mg 22mg 61%
Vitamin B3 8.83mg 0.507mg 52%
Vitamin C 1.6mg 48.2mg 52%
Vitamin B1 0.62mg 0.05mg 48%
Fats 30.74g 0.28g 47%
Zinc 4.58mg 0.27mg 39%
Protein 16.54g 1.92g 29%
Calories 486kcal 25kcal 23%
Saturated fat 3.33g 0.13g 15%
Vitamin B6 0.184mg 14%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 13%
Carbs 42.12g 4.97g 12%
Choline 44.3mg 8%
Vitamin B2 0.17mg 0.06mg 8%
Monounsaturated fat 2.309g 0.034g 6%
Vitamin E 0.5mg 0.08mg 3%
Potassium 407mg 299mg 3%
Folate 49µg 57µg 2%
Fructose 0.97g 1%
Sodium 16mg 30mg 1%
Net carbs 7.72g 2.97g N/A
Sugar 1.91g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.02mg 0%
Threonine 0.709mg 0.076mg 0%
Isoleucine 0.801mg 0.071mg 0%
Leucine 1.371mg 0.106mg 0%
Lysine 0.97mg 0.217mg 0%
Methionine 0.588mg 0.02mg 0%
Phenylalanine 1.016mg 0.065mg 0%
Valine 0.95mg 0.125mg 0%
Histidine 0.531mg 0.056mg 0%
Omega-3 - ALA 17.83g 0.015g N/A
Omega-6 - Linoleic acid 5.835g 0.013g N/A

Which food is preferable for your diet?

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

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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
30%
Cauliflower
Minerals Daily Need Coverage Score
221%
Chia seeds
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 14mg)
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?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 3.2g)
Which food is richer in vitamins?
Cauliflower
Cauliflower 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.