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  6. Chia seeds vs. Egg

Chia seeds vs. Egg — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and eggs

  • Chia seeds are higher in fiber, manganese, phosphorus, iron, magnesium, calcium, and vitamin B3, yet eggs are higher in copper and vitamin B12.
  • Chia seeds cover your daily fiber needs 138% more than eggs.
  • Chia seeds contain 138 times more vitamin B3 than eggs. While chia seeds contain 8.83mg of vitamin B3, eggs contain only 0.064mg.
  • The glycemic index of eggs is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Egg, whole, cooked, hard-boiled.

Infographic

Chia seeds vs Egg 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%
Egg
Egg
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +3250%
Contains more CalciumCalcium +1162%
Contains more PotassiumPotassium +223%
Contains more IronIron +548.7%
Contains more ZincZinc +336.2%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +10373.1%
Contains more SeleniumSelenium +79.2%
Contains more CopperCopper +116.5%

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%
Egg
Egg
9
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +839.4%
Contains more Vitamin B3Vitamin B3 +13696.9%
Contains more FolateFolate +11.4%
Contains more Vitamin EVitamin E +106%
Contains more Vitamin B2Vitamin B2 +201.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Egg DV% diff.
Polyunsaturated fat 23.665g 1.414g 148%
Fiber 34.4g 0g 138%
Cholesterol 0mg 373mg 124%
Copper 0.924mg 2mg 120%
Manganese 2.723mg 0.026mg 117%
Phosphorus 860mg 172mg 98%
Iron 7.72mg 1.19mg 82%
Magnesium 335mg 10mg 77%
Calcium 631mg 50mg 58%
Vitamin B3 8.83mg 0.064mg 55%
Choline 293.8mg 53%
Vitamin B12 0µg 1.11µg 46%
Vitamin B1 0.62mg 0.066mg 46%
Selenium 55.2µg 30.8µg 44%
Zinc 4.58mg 1.05mg 32%
Fats 30.74g 10.61g 31%
Vitamin B5 1.398mg 28%
Vitamin B2 0.17mg 0.513mg 26%
Calories 486kcal 155kcal 17%
Vitamin A 149µg 17%
Carbs 42.12g 1.12g 14%
Vitamin D 2.2µg 11%
Vitamin D 87IU 11%
Vitamin B6 0.121mg 9%
Protein 16.54g 12.58g 8%
Potassium 407mg 126mg 8%
Sodium 16mg 124mg 5%
Vitamin E 0.5mg 1.03mg 4%
Monounsaturated fat 2.309g 4.077g 4%
Vitamin C 1.6mg 0mg 2%
Folate 49µg 44µg 1%
Net carbs 7.72g 1.12g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Trans fat 0.14g N/A
Saturated fat 3.33g 3.267g 0%
Tryptophan 0.436mg 0.153mg 0%
Threonine 0.709mg 0.604mg 0%
Isoleucine 0.801mg 0.686mg 0%
Leucine 1.371mg 1.075mg 0%
Lysine 0.97mg 0.904mg 0%
Methionine 0.588mg 0.392mg 0%
Phenylalanine 1.016mg 0.668mg 0%
Valine 0.95mg 0.767mg 0%
Histidine 0.531mg 0.298mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A
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
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +31.5%
Contains more FatsFats +189.7%
Contains more CarbsCarbs +3660.7%
Contains more OtherOther +348.6%
Contains more WaterWater +1186.6%

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Poly. FatPolyunsaturated fat +1573.6%
Contains more Mono. FatMonounsaturated fat +76.6%
~equal in Saturated fat ~3.267g

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.