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  6. Chia seeds vs. Currant

Chia seeds vs. Currant — In-Depth Nutrition Comparison

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Significant differences between chia seeds and currants

  • The amount of fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in currants.
  • Chia seeds cover your daily fiber needs 120% more than currants.
  • Currants have 92 times less selenium than chia seeds. Chia seeds have 55.2µg of selenium, while currants have 0.6µg.

Specific food types used in this comparison are Seeds, chia seeds, dried and Currants, red, and white, raw.

Infographic

Chia seeds vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +2476.9%
Contains more CalciumCalcium +1812.1%
Contains more PotassiumPotassium +48%
Contains more IronIron +672%
Contains more CopperCopper +763.6%
Contains more ZincZinc +1891.3%
Contains more PhosphorusPhosphorus +1854.5%
Contains more ManganeseManganese +1364%
Contains more SeleniumSelenium +9100%
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%
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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +8730%
Contains more FolateFolate +512.5%
Contains more Vitamin CVitamin C +2462.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Currant DV% diff.
Polyunsaturated fat 23.665g 0.088g 157%
Fiber 34.4g 4.3g 120%
Phosphorus 860mg 44mg 117%
Manganese 2.723mg 0.186mg 110%
Selenium 55.2µg 0.6µg 99%
Copper 0.924mg 0.107mg 91%
Iron 7.72mg 1mg 84%
Magnesium 335mg 13mg 77%
Calcium 631mg 33mg 60%
Vitamin B3 8.83mg 0.1mg 55%
Vitamin B1 0.62mg 0.04mg 48%
Fats 30.74g 0.2g 47%
Vitamin C 1.6mg 41mg 44%
Zinc 4.58mg 0.23mg 40%
Protein 16.54g 1.4g 30%
Calories 486kcal 56kcal 22%
Saturated fat 3.33g 0.017g 15%
Folate 49µg 8µg 10%
Carbs 42.12g 13.8g 9%
Vitamin B2 0.17mg 0.05mg 9%
Vitamin K 11µg 9%
Monounsaturated fat 2.309g 0.028g 6%
Vitamin B6 0.07mg 5%
Potassium 407mg 275mg 4%
Fructose 3.53g 4%
Vitamin E 0.5mg 0.1mg 3%
Sodium 16mg 1mg 1%
Vitamin B5 0.064mg 1%
Choline 7.6mg 1%
Net carbs 7.72g 9.5g N/A
Sugar 7.37g N/A
Vitamin A 2µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +1081.4%
Contains more FatsFats +15270%
Contains more CarbsCarbs +205.2%
Contains more OtherOther +638.5%
Contains more WaterWater +1347.4%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +8146.4%
Contains more Poly. FatPolyunsaturated fat +26792%
Contains less Sat. FatSaturated fat -99.5%

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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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.