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  6. Chia seeds vs. Cornmeal

Chia seeds vs. Cornmeal — In-Depth Nutrition Comparison

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How are chia seeds and cornmeal different?

  • Chia seeds are richer in fiber, manganese, phosphorus, copper, selenium, magnesium, calcium, iron, and zinc, while cornmeal is higher in folate.
  • Chia seeds cover your daily need for fiber, 122% more than cornmeal.
  • Chia seeds contain 210 times more calcium than cornmeal. Chia seeds contain 631mg of calcium, while cornmeal contains 3mg.
  • Cornmeal has a higher glycemic index (68) than chia seeds (15).

Seeds, chia seeds, dried and Cornmeal, degermed, enriched, yellow types were used in this article.

Infographic

Chia seeds vs Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +946.9%
Contains more CalciumCalcium +20933.3%
Contains more PotassiumPotassium +186.6%
Contains more IronIron +77.1%
Contains more CopperCopper +1115.8%
Contains more ZincZinc +593.9%
Contains more PhosphorusPhosphorus +768.7%
Contains more ManganeseManganese +1464.9%
Contains more SeleniumSelenium +425.7%
Contains less SodiumSodium -56.3%

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B3Vitamin B3 +77.7%
Contains more Vitamin B2Vitamin B2 +124.7%
Contains more FolateFolate +326.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Cornmeal DV% diff.
Polyunsaturated fat 23.665g 0.828g 152%
Fiber 34.4g 3.9g 122%
Manganese 2.723mg 0.174mg 111%
Phosphorus 860mg 99mg 109%
Copper 0.924mg 0.076mg 94%
Selenium 55.2µg 10.5µg 81%
Magnesium 335mg 32mg 72%
Calcium 631mg 3mg 63%
Fats 30.74g 1.75g 45%
Iron 7.72mg 4.36mg 42%
Folate 49µg 209µg 40%
Zinc 4.58mg 0.66mg 36%
Starch 73.3g 30%
Vitamin B3 8.83mg 4.968mg 24%
Protein 16.54g 7.11g 19%
Vitamin B2 0.17mg 0.382mg 16%
Saturated fat 3.33g 0.22g 14%
Vitamin B6 0.182mg 14%
Carbs 42.12g 79.45g 12%
Potassium 407mg 142mg 8%
Calories 486kcal 370kcal 6%
Vitamin B1 0.62mg 0.551mg 6%
Vitamin B5 0.24mg 5%
Monounsaturated fat 2.309g 0.39g 5%
Vitamin E 0.5mg 0.12mg 3%
Choline 8.6mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin A 11µg 1%
Net carbs 7.72g 75.55g N/A
Sugar 1.61g N/A
Sodium 16mg 7mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.038mg 0%
Threonine 0.709mg 0.172mg 0%
Isoleucine 0.801mg 0.242mg 0%
Leucine 1.371mg 1.006mg 0%
Lysine 0.97mg 0.105mg 0%
Methionine 0.588mg 0.162mg 0%
Phenylalanine 1.016mg 0.366mg 0%
Valine 0.95mg 0.337mg 0%
Histidine 0.531mg 0.172mg 0%
Fructose 0.17g 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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +132.6%
Contains more FatsFats +1656.6%
Contains more OtherOther +841.2%
Contains more CarbsCarbs +88.6%
Contains more WaterWater +92.8%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +492.1%
Contains more Poly. FatPolyunsaturated fat +2758.1%
Contains less Sat. FatSaturated fat -93.4%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.