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  6. Chia seeds vs. Figs

Chia seeds vs. Figs — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and figs

  • Chia seeds are higher than figs in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily fiber needs 126% more than figs.
  • Chia seeds contain 276 times more selenium than figs. While chia seeds contain 55.2µg of selenium, figs contain only 0.2µg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Figs, raw.

Infographic

Chia seeds vs Figs 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%
Figs
Figs
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +1870.6%
Contains more CalciumCalcium +1702.9%
Contains more PotassiumPotassium +75.4%
Contains more IronIron +1986.5%
Contains more CopperCopper +1220%
Contains more ZincZinc +2953.3%
Contains more PhosphorusPhosphorus +6042.9%
Contains more ManganeseManganese +2027.3%
Contains more SeleniumSelenium +27500%
Contains less SodiumSodium -93.8%

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%
Figs
Figs
6
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more FolateFolate +716.7%
Contains more Vitamin CVitamin C +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Figs DV% diff.
Polyunsaturated fat 23.665g 0.144g 157%
Fiber 34.4g 2.9g 126%
Phosphorus 860mg 14mg 121%
Manganese 2.723mg 0.128mg 113%
Selenium 55.2µg 0.2µg 100%
Copper 0.924mg 0.07mg 95%
Iron 7.72mg 0.37mg 92%
Magnesium 335mg 17mg 76%
Calcium 631mg 35mg 60%
Vitamin B3 8.83mg 0.4mg 53%
Fats 30.74g 0.3g 47%
Vitamin B1 0.62mg 0.06mg 47%
Zinc 4.58mg 0.15mg 40%
Protein 16.54g 0.75g 32%
Calories 486kcal 74kcal 21%
Saturated fat 3.33g 0.06g 15%
Folate 49µg 6µg 11%
Vitamin B6 0.113mg 9%
Vitamin B2 0.17mg 0.05mg 9%
Carbs 42.12g 19.18g 8%
Vitamin B5 0.3mg 6%
Monounsaturated fat 2.309g 0.066g 6%
Potassium 407mg 232mg 5%
Vitamin K 4.7µg 4%
Vitamin E 0.5mg 0.11mg 3%
Choline 4.7mg 1%
Sodium 16mg 1mg 1%
Vitamin A 7µg 1%
Vitamin C 1.6mg 2mg 0%
Net carbs 7.72g 16.28g N/A
Sugar 16.26g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.006mg 0%
Threonine 0.709mg 0.024mg 0%
Isoleucine 0.801mg 0.023mg 0%
Leucine 1.371mg 0.033mg 0%
Lysine 0.97mg 0.03mg 0%
Methionine 0.588mg 0.006mg 0%
Phenylalanine 1.016mg 0.018mg 0%
Valine 0.95mg 0.028mg 0%
Histidine 0.531mg 0.011mg 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
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +2105.3%
Contains more FatsFats +10146.7%
Contains more CarbsCarbs +119.6%
Contains more OtherOther +627.3%
Contains more WaterWater +1264%

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
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +3398.5%
Contains more Poly. FatPolyunsaturated fat +16334%
Contains less Sat. FatSaturated fat -98.2%

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.