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  6. Chia seeds vs. Plantain raw

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

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Summary of differences between chia seeds and plantain raw

  • Plantain raw has less fiber, phosphorus, selenium, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc than chia seeds.
  • Chia seeds cover your daily need for fiber, 128% more than plantain raw.
  • Chia seeds have 210 times more calcium than plantain raw. While chia seeds have 631mg of calcium, plantain raw has only 3mg.
  • The glycemic index of plantain raw is higher.

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

Infographic

Chia seeds vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +805.4%
Contains more CalciumCalcium +20933.3%
Contains more IronIron +1186.7%
Contains more CopperCopper +1040.7%
Contains more ZincZinc +3171.4%
Contains more PhosphorusPhosphorus +2429.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3580%
Contains more PotassiumPotassium +22.6%
Contains less SodiumSodium -75%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B1Vitamin B1 +1092.3%
Contains more Vitamin B2Vitamin B2 +214.8%
Contains more Vitamin B3Vitamin B3 +1187.2%
Contains more FolateFolate +122.7%
Contains more Vitamin CVitamin C +1050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Plantain raw DV% diff.
Polyunsaturated fat 23.665g 0.069g 157%
Fiber 34.4g 2.3g 128%
Manganese 2.723mg 118%
Phosphorus 860mg 34mg 118%
Selenium 55.2µg 1.5µg 98%
Copper 0.924mg 0.081mg 94%
Iron 7.72mg 0.6mg 89%
Magnesium 335mg 37mg 71%
Calcium 631mg 3mg 63%
Vitamin B3 8.83mg 0.686mg 51%
Fats 30.74g 0.37g 47%
Vitamin B1 0.62mg 0.052mg 47%
Zinc 4.58mg 0.14mg 40%
Protein 16.54g 1.3g 30%
Vitamin B6 0.299mg 23%
Vitamin C 1.6mg 18.4mg 19%
Calories 486kcal 122kcal 18%
Saturated fat 3.33g 0.143g 14%
Vitamin B2 0.17mg 0.054mg 9%
Folate 49µg 22µg 7%
Vitamin A 56µg 6%
Monounsaturated fat 2.309g 0.032g 6%
Vitamin B5 0.26mg 5%
Carbs 42.12g 31.89g 3%
Potassium 407mg 499mg 3%
Vitamin E 0.5mg 0.14mg 2%
Choline 13.5mg 2%
Sodium 16mg 4mg 1%
Vitamin K 0.7µg 1%
Net carbs 7.72g 29.59g N/A
Sugar 15g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.015mg 0%
Threonine 0.709mg 0.034mg 0%
Isoleucine 0.801mg 0.036mg 0%
Leucine 1.371mg 0.059mg 0%
Lysine 0.97mg 0.06mg 0%
Methionine 0.588mg 0.017mg 0%
Phenylalanine 1.016mg 0.044mg 0%
Valine 0.95mg 0.046mg 0%
Histidine 0.531mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1172.3%
Contains more FatsFats +8208.1%
Contains more CarbsCarbs +32.1%
Contains more OtherOther +313.8%
Contains more WaterWater +1025.5%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +7115.6%
Contains more Poly. FatPolyunsaturated fat +34197.1%
Contains less Sat. FatSaturated fat -95.7%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.