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  6. Chia seeds vs. Egg white

Chia seeds vs. Egg white — In-Depth Nutrition Comparison

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Significant differences between chia seeds and egg whites

  • The amount of fiber, phosphorus, manganese, copper, iron, magnesium, selenium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in egg whites.
  • Chia seeds cover your daily fiber needs 138% more than egg whites.
  • Egg whites have 248 times less manganese than chia seeds. Chia seeds have 2.723mg of manganese, while egg whites have 0.011mg.
  • Chia seeds have a higher glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of egg whites is 0.

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

Infographic

Chia seeds vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +2945.5%
Contains more CalciumCalcium +8914.3%
Contains more PotassiumPotassium +149.7%
Contains more IronIron +9550%
Contains more CopperCopper +3917.4%
Contains more ZincZinc +15166.7%
Contains more PhosphorusPhosphorus +5633.3%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +24654.5%
Contains more SeleniumSelenium +176%

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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15400%
Contains more Vitamin B3Vitamin B3 +8309.5%
Contains more FolateFolate +1125%
Contains more Vitamin B2Vitamin B2 +158.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Egg white DV% diff.
Polyunsaturated fat 23.665g 0g 158%
Fiber 34.4g 0g 138%
Phosphorus 860mg 15mg 121%
Manganese 2.723mg 0.011mg 118%
Copper 0.924mg 0.023mg 100%
Iron 7.72mg 0.08mg 96%
Magnesium 335mg 11mg 77%
Selenium 55.2µg 20µg 64%
Calcium 631mg 7mg 62%
Vitamin B3 8.83mg 0.105mg 55%
Vitamin B1 0.62mg 0.004mg 51%
Fats 30.74g 0.17g 47%
Zinc 4.58mg 0.03mg 41%
Calories 486kcal 52kcal 22%
Vitamin B2 0.17mg 0.439mg 21%
Saturated fat 3.33g 0g 15%
Carbs 42.12g 0.73g 14%
Protein 16.54g 10.9g 11%
Folate 49µg 4µg 11%
Sodium 16mg 166mg 7%
Potassium 407mg 163mg 7%
Monounsaturated fat 2.309g 0g 6%
Vitamin B5 0.19mg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin E 0.5mg 0mg 3%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 0.73g N/A
Sugar 0.71g N/A
Vitamin B6 0.005mg 0%
Trans fat 0.14g N/A
Choline 1.1mg 0%
Tryptophan 0.436mg 0.125mg 0%
Threonine 0.709mg 0.449mg 0%
Isoleucine 0.801mg 0.661mg 0%
Leucine 1.371mg 1.016mg 0%
Lysine 0.97mg 0.806mg 0%
Methionine 0.588mg 0.399mg 0%
Phenylalanine 1.016mg 0.686mg 0%
Valine 0.95mg 0.809mg 0%
Histidine 0.531mg 0.29mg 0%
Fructose 0.07g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +51.7%
Contains more FatsFats +17982.4%
Contains more CarbsCarbs +5669.9%
Contains more OtherOther +661.9%
Contains more WaterWater +1409.8%

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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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.