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  6. Chia seeds vs. Chinese cuisine

Chia seeds vs. Chinese cuisine — In-Depth Nutrition Comparison

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How are chia seeds and chinese cuisine different?

  • Chia seeds have more fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, vitamin B1, and vitamin B3 than chinese cuisine.
  • Daily need coverage for fiber for chia seeds is 132% higher.
  • Chia seeds contain 29 times more calcium than chinese cuisine. While chia seeds contain 631mg of calcium, chinese cuisine contains only 22mg.
  • Chia seeds have a lower glycemic index (15) than chinese cuisine (60).

Seeds, chia seeds, dried and Restaurant, Chinese, beef, and vegetables are the varieties used in this article.

Infographic

Chia seeds vs Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +2768.2%
Contains more PotassiumPotassium +99.5%
Contains more IronIron +595.5%
Contains more CopperCopper +1785.7%
Contains more ZincZinc +205.3%
Contains more PhosphorusPhosphorus +1031.6%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1752.4%
Contains more SeleniumSelenium +723.9%

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.
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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin B1Vitamin B1 +1778.8%
Contains more Vitamin B2Vitamin B2 +209.1%
Contains more Vitamin B3Vitamin B3 +568.9%
Contains more Vitamin CVitamin C +625%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~45µg

All nutrients comparison - raw data values

Nutrient Chia seeds Chinese cuisine DV% diff.
Polyunsaturated fat 23.665g 2.13g 144%
Fiber 34.4g 1.5g 132%
Manganese 2.723mg 0.147mg 112%
Phosphorus 860mg 76mg 112%
Copper 0.924mg 0.049mg 97%
Selenium 55.2µg 6.7µg 88%
Iron 7.72mg 1.11mg 83%
Magnesium 335mg 15mg 76%
Calcium 631mg 22mg 61%
Vitamin B1 0.62mg 0.033mg 49%
Vitamin B3 8.83mg 1.32mg 47%
Vitamin K 51.3µg 43%
Fats 30.74g 5.3g 39%
Zinc 4.58mg 1.5mg 28%
Vitamin B12 0µg 0.48µg 20%
Protein 16.54g 7.08g 19%
Calories 486kcal 105kcal 19%
Sodium 16mg 409mg 17%
Vitamin B6 0.161mg 12%
Carbs 42.12g 7.29g 12%
Saturated fat 3.33g 0.978g 11%
Vitamin C 1.6mg 11.6mg 11%
Vitamin B2 0.17mg 0.055mg 9%
Vitamin B5 0.443mg 9%
Vitamin A 63µg 7%
Potassium 407mg 204mg 6%
Choline 34.5mg 6%
Cholesterol 0mg 14mg 5%
Monounsaturated fat 2.309g 1.217g 3%
Vitamin E 0.5mg 0.82mg 2%
Vitamin D 0.1µg 1%
Fructose 0.55g 1%
Starch 1.82g 1%
Folate 49µg 45µg 1%
Net carbs 7.72g 5.79g N/A
Vitamin D 3IU 0%
Sugar 2.41g N/A
Trans fat 0.14g 0.058g N/A
Tryptophan 0.436mg 0.083mg 0%
Threonine 0.709mg 0.313mg 0%
Isoleucine 0.801mg 0.314mg 0%
Leucine 1.371mg 0.525mg 0%
Lysine 0.97mg 0.552mg 0%
Methionine 0.588mg 0.158mg 0%
Phenylalanine 1.016mg 0.317mg 0%
Valine 0.95mg 0.327mg 0%
Histidine 0.531mg 0.207mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 17.83g 0.264g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 5.835g 1.803g 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
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more ProteinProtein +133.6%
Contains more FatsFats +480%
Contains more CarbsCarbs +477.8%
Contains more OtherOther +217.9%
Contains more WaterWater +1259%

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
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains more Mono. FatMonounsaturated fat +89.7%
Contains more Poly. FatPolyunsaturated fat +1011%
Contains less Sat. FatSaturated fat -70.6%

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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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.