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  6. Chia seeds vs. Chard raw

Chia seeds vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and chard raw

  • Chia seeds have more fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3; however, chard raw is higher in vitamin A.
  • Chia seeds cover your daily need for fiber, 131% more than chard raw.
  • Chia seeds have 61 times more selenium than chard raw. While chia seeds have 55.2µg of selenium, chard raw has only 0.9µg.
  • The glycemic index of chard raw is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Chard, swiss, raw.

Infographic

Chia seeds vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +313.6%
Contains more CalciumCalcium +1137.3%
Contains more IronIron +328.9%
Contains more CopperCopper +416.2%
Contains more ZincZinc +1172.2%
Contains more PhosphorusPhosphorus +1769.6%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +644%
Contains more SeleniumSelenium +6033.3%
~equal in Potassium ~379mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +88.9%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more FolateFolate +250%
Contains more Vitamin CVitamin C +1775%
Contains more Vitamin EVitamin E +278%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Chard raw DV% diff.
Vitamin K 830µg 692%
Polyunsaturated fat 23.665g 0.07g 157%
Fiber 34.4g 1.6g 131%
Phosphorus 860mg 46mg 116%
Manganese 2.723mg 0.366mg 102%
Selenium 55.2µg 0.9µg 99%
Copper 0.924mg 0.179mg 83%
Iron 7.72mg 1.8mg 74%
Magnesium 335mg 81mg 60%
Calcium 631mg 51mg 58%
Vitamin B3 8.83mg 0.4mg 53%
Vitamin B1 0.62mg 0.04mg 48%
Fats 30.74g 0.2g 47%
Zinc 4.58mg 0.36mg 38%
Vitamin A 306µg 34%
Vitamin C 1.6mg 30mg 32%
Protein 16.54g 1.8g 29%
Calories 486kcal 19kcal 23%
Saturated fat 3.33g 0.03g 15%
Carbs 42.12g 3.74g 13%
Vitamin E 0.5mg 1.89mg 9%
Sodium 16mg 213mg 9%
Folate 49µg 14µg 9%
Vitamin B6 0.099mg 8%
Monounsaturated fat 2.309g 0.04g 6%
Vitamin B2 0.17mg 0.09mg 6%
Vitamin B5 0.172mg 3%
Choline 18mg 3%
Potassium 407mg 379mg 1%
Net carbs 7.72g 2.14g N/A
Sugar 1.1g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.017mg 0%
Threonine 0.709mg 0.083mg 0%
Isoleucine 0.801mg 0.147mg 0%
Leucine 1.371mg 0.13mg 0%
Lysine 0.97mg 0.099mg 0%
Methionine 0.588mg 0.019mg 0%
Phenylalanine 1.016mg 0.11mg 0%
Valine 0.95mg 0.11mg 0%
Histidine 0.531mg 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +818.9%
Contains more FatsFats +15270%
Contains more CarbsCarbs +1026.2%
Contains more OtherOther +200%
Contains more WaterWater +1497.6%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +5672.5%
Contains more Poly. FatPolyunsaturated fat +33707.1%
Contains less Sat. FatSaturated fat -99.1%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.