Chia seeds vs. Cereal — In-Depth Nutrition Comparison

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The main differences between chia seeds and cereal

Chia seeds are richer in fiber, phosphorus, selenium, copper, manganese, and magnesium, yet cereal is richer in vitamin B1, iron, vitamin B2, and vitamin B3.
Daily need coverage for vitamin B1 for cereal is 472% higher.
Chia seeds contain 25 times more fiber than cereal. Chia seeds contain 34.4g of fiber, while cereal contains 1.4g.
Chia seeds have a lower glycemic index than cereal.

Food types used in this article are Seeds, chia seeds, dried and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

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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.

Chia seeds

Cereal

Contains more MagnesiumMagnesium	+1663.2%
Contains more CalciumCalcium	+6210%
Contains more PotassiumPotassium	+287.6%
Contains more CopperCopper	+574.5%
Contains more PhosphorusPhosphorus	+1016.9%
Contains less SodiumSodium	-98%
Contains more ManganeseManganese	+244.7%
Contains more SeleniumSelenium	+776.2%

Contains more IronIron	+341.2%
Contains more ZincZinc	+65.9%

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.

Chia seeds

Cereal

Contains more Vitamin EVitamin E	+525%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C	+2306.3%
Contains more Vitamin B1Vitamin B1	+914.2%
Contains more Vitamin B2Vitamin B2	+2176.5%
Contains more Vitamin B3Vitamin B3	+235.4%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~0µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.62mg	6.288mg	472%
Vitamin B6		5.986mg	460%
Iron	7.72mg	34.06mg	329%
Vitamin B2	0.17mg	3.87mg	285%
Polyunsaturated fat	23.665g	0.354g	155%
Fiber	34.4g	1.4g	132%
Vitamin B3	8.83mg	29.62mg	130%
Phosphorus	860mg	77mg	112%
Vitamin A		814µg	90%
Selenium	55.2µg	6.3µg	89%
Copper	0.924mg	0.137mg	87%
Manganese	2.723mg	0.79mg	84%
Magnesium	335mg	19mg	75%
Calcium	631mg	10mg	62%
Fats	30.74g	1.08g	46%
Vitamin C	1.6mg	38.5mg	41%
Sodium	16mg	795mg	34%
Zinc	4.58mg	7.6mg	27%
Protein	16.54g	6.06g	21%
Carbs	42.12g	86.85g	15%
Saturated fat	3.33g	0.26g	14%
Folate	49µg		12%
Potassium	407mg	105mg	9%
Monounsaturated fat	2.309g	0.204g	5%
Calories	486kcal	378kcal	5%
Vitamin B5		0.226mg	5%
Vitamin E	0.5mg	0.08mg	3%
Net carbs	7.72g	85.45g	N/A
Sugar		10.35g	N/A
Trans fat	0.14g		N/A
Tryptophan	0.436mg	0.066mg	0%
Threonine	0.709mg	0.241mg	0%
Isoleucine	0.801mg	0.26mg	0%
Leucine	1.371mg	0.767mg	0%
Lysine	0.97mg	0.113mg	0%
Methionine	0.588mg	0.13mg	0%
Phenylalanine	1.016mg	0.365mg	0%
Valine	0.95mg	0.344mg	0%
Histidine	0.531mg	0.162mg	0%
Fructose		0.26g	0%
Omega-3 - ALA	17.83g		N/A
Omega-6 - Linoleic acid	5.835g		N/A