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Chia seeds vs. Chestnut — In-Depth Nutrition Comparison

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What are the differences between chia seeds and chestnut?

  • Chia seeds are higher in phosphorus, manganese, iron, magnesium, calcium, vitamin B3, copper, zinc, and vitamin B1, yet chestnut is higher in vitamin C.
  • Chia seeds' daily need coverage for phosphorus is 109% more.
  • Chia seeds have 18 times more zinc than chestnut. While chia seeds have 4.58mg of zinc, chestnut has only 0.25mg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Nuts, chestnuts, european, boiled and steamed types in this article.

Infographic

Chia seeds vs Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more MagnesiumMagnesium +520.4%
Contains more CalciumCalcium +1271.7%
Contains more IronIron +346.2%
Contains more CopperCopper +95.8%
Contains more ZincZinc +1732%
Contains more PhosphorusPhosphorus +768.7%
Contains less SodiumSodium -40.7%
Contains more ManganeseManganese +218.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +75.7%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +318.9%
Contains more Vitamin B2Vitamin B2 +63.5%
Contains more Vitamin B3Vitamin B3 +1107.9%
Contains more FolateFolate +28.9%
Contains more Vitamin CVitamin C +1568.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +727%
Contains more FatsFats +2127.5%
Contains more CarbsCarbs +51.7%
Contains more OtherOther +576.1%
Contains more WaterWater +1075%

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% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains more Mono. FatMonounsaturated fat +385.1%
Contains more Poly. FatPolyunsaturated fat +4242.2%
Contains less Sat. FatSaturated fat -92.2%

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 Chestnut
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Chestnut DV% diff.
Polyunsaturated fat 23.665g 0.545g 154%
Fiber 34.4g 138%
Phosphorus 860mg 99mg 109%
Selenium 55.2µg 100%
Manganese 2.723mg 0.854mg 81%
Iron 7.72mg 1.73mg 75%
Magnesium 335mg 54mg 67%
Calcium 631mg 46mg 59%
Vitamin B3 8.83mg 0.731mg 51%
Copper 0.924mg 0.472mg 50%
Fats 30.74g 1.38g 45%
Vitamin B1 0.62mg 0.148mg 39%
Zinc 4.58mg 0.25mg 39%
Protein 16.54g 2g 29%
Vitamin C 1.6mg 26.7mg 28%
Vitamin B6 0.233mg 18%
Calories 486kcal 131kcal 18%
Saturated fat 3.33g 0.26g 14%
Potassium 407mg 715mg 9%
Vitamin B5 0.316mg 6%
Monounsaturated fat 2.309g 0.476g 5%
Vitamin B2 0.17mg 0.104mg 5%
Carbs 42.12g 27.76g 5%
Vitamin E 0.5mg 3%
Folate 49µg 38µg 3%
Net carbs 7.72g 27.76g N/A
Sodium 16mg 27mg 0%
Vitamin A 1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.022mg 0%
Threonine 0.709mg 0.071mg 0%
Isoleucine 0.801mg 0.079mg 0%
Leucine 1.371mg 0.118mg 0%
Lysine 0.97mg 0.118mg 0%
Methionine 0.588mg 0.047mg 0%
Phenylalanine 1.016mg 0.084mg 0%
Valine 0.95mg 0.112mg 0%
Histidine 0.531mg 0.055mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Chestnut
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
20%
Chestnut
Minerals Daily Need Coverage Score
221%
Chia seeds
50%
Chestnut

Comparison summary

Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 39)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Chestnut
Chestnut is lower in Saturated fat (difference - 3.07g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.