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  6. Chia seeds vs. Chicken meat

Chia seeds vs. Chicken meat — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and chicken meat

  • Chia seeds are higher than chicken meat in fiber, manganese, phosphorus, copper, iron, magnesium, calcium, selenium, and vitamin B1.
  • Chia seeds cover your daily fiber needs 138% more than chicken meat.
  • Chia seeds contain 136 times more manganese than chicken meat. While chia seeds contain 2.723mg of manganese, chicken meat contains only 0.02mg.
  • The glycemic index of chicken meat is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Chia seeds vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +1356.5%
Contains more CalciumCalcium +4106.7%
Contains more PotassiumPotassium +82.5%
Contains more IronIron +512.7%
Contains more CopperCopper +1300%
Contains more ZincZinc +136.1%
Contains more PhosphorusPhosphorus +372.5%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +13515%
Contains more SeleniumSelenium +131%

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 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B1Vitamin B1 +884.1%
Contains more FolateFolate +880%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.168mg
~equal in Vitamin B3 ~8.487mg

All nutrients comparison - raw data values

Nutrient Chia seeds Chicken meat DV% diff.
Polyunsaturated fat 23.665g 2.97g 138%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.02mg 118%
Phosphorus 860mg 182mg 97%
Copper 0.924mg 0.066mg 95%
Iron 7.72mg 1.26mg 81%
Magnesium 335mg 23mg 74%
Calcium 631mg 15mg 62%
Selenium 55.2µg 23.9µg 57%
Vitamin B1 0.62mg 0.063mg 46%
Vitamin B6 0.4mg 31%
Cholesterol 0mg 88mg 29%
Fats 30.74g 13.6g 26%
Zinc 4.58mg 1.94mg 24%
Protein 16.54g 27.3g 22%
Vitamin B5 1.03mg 21%
Carbs 42.12g 0g 14%
Vitamin B12 0µg 0.3µg 13%
Choline 65.9mg 12%
Calories 486kcal 239kcal 12%
Folate 49µg 5µg 11%
Monounsaturated fat 2.309g 5.34g 8%
Vitamin A 48µg 5%
Potassium 407mg 223mg 5%
Sodium 16mg 82mg 3%
Vitamin E 0.5mg 0.27mg 2%
Vitamin B3 8.83mg 8.487mg 2%
Vitamin K 2.4µg 2%
Saturated fat 3.33g 3.79g 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 0g N/A
Vitamin D 2IU 0%
Vitamin B2 0.17mg 0.168mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.305mg 0%
Threonine 0.709mg 1.128mg 0%
Isoleucine 0.801mg 1.362mg 0%
Leucine 1.371mg 1.986mg 0%
Lysine 0.97mg 2.223mg 0%
Methionine 0.588mg 0.726mg 0%
Phenylalanine 1.016mg 1.061mg 0%
Valine 0.95mg 1.325mg 0%
Histidine 0.531mg 0.802mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.04g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.02g 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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more FatsFats +126%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1471.4%
Contains more ProteinProtein +65.1%
Contains more WaterWater +925%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -12.1%
Contains more Poly. FatPolyunsaturated fat +696.8%
Contains more Mono. FatMonounsaturated fat +131.3%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.