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Chia seeds vs. Fenugreek — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and fenugreek

  • Chia seeds are higher in selenium, phosphorus, manganese, calcium, vitamin B3, fiber, magnesium, and vitamin B1, yet fenugreek is higher in iron and copper.
  • Fenugreek covers your daily iron needs 323% more than chia seeds.
  • Chia seeds contain 9 times more selenium than fenugreek. While chia seeds contain 55.2µg of selenium, fenugreek contains only 6.3µg.
  • The glycemic index of fenugreek is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Spices, fenugreek seed.

Infographic

Chia seeds vs Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains more MagnesiumMagnesium +75.4%
Contains more CalciumCalcium +258.5%
Contains more ZincZinc +83.2%
Contains more PhosphorusPhosphorus +190.5%
Contains less SodiumSodium -76.1%
Contains more ManganeseManganese +121.7%
Contains more SeleniumSelenium +776.2%
Contains more PotassiumPotassium +89.2%
Contains more IronIron +334.3%
Contains more CopperCopper +20.1%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +92.5%
Contains more Vitamin B3Vitamin B3 +438.4%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin B2Vitamin B2 +115.3%
Contains more FolateFolate +16.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more FatsFats +379.6%
Contains more OtherOther +41.2%
Contains more ProteinProtein +39.1%
Contains more CarbsCarbs +38.5%
Contains more WaterWater +52.4%

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -56.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Fenugreek
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Fenugreek DV% diff.
Iron 7.72mg 33.53mg 323%
Polyunsaturated fat 23.665g 158%
Selenium 55.2µg 6.3µg 89%
Phosphorus 860mg 296mg 81%
Manganese 2.723mg 1.228mg 65%
Vitamin B6 0.6mg 46%
Calcium 631mg 176mg 46%
Vitamin B3 8.83mg 1.64mg 45%
Fiber 34.4g 24.6g 39%
Fats 30.74g 6.41g 37%
Magnesium 335mg 191mg 34%
Vitamin B1 0.62mg 0.322mg 25%
Copper 0.924mg 1.11mg 21%
Zinc 4.58mg 2.5mg 19%
Vitamin B2 0.17mg 0.366mg 15%
Protein 16.54g 23g 13%
Potassium 407mg 770mg 11%
Saturated fat 3.33g 1.46g 9%
Calories 486kcal 323kcal 8%
Monounsaturated fat 2.309g 6%
Carbs 42.12g 58.35g 5%
Vitamin E 0.5mg 3%
Sodium 16mg 67mg 2%
Folate 49µg 57µg 2%
Vitamin C 1.6mg 3mg 2%
Net carbs 7.72g 33.75g N/A
Vitamin A 3µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.391mg 0%
Threonine 0.709mg 0.898mg 0%
Isoleucine 0.801mg 1.241mg 0%
Leucine 1.371mg 1.757mg 0%
Lysine 0.97mg 1.684mg 0%
Methionine 0.588mg 0.338mg 0%
Phenylalanine 1.016mg 1.089mg 0%
Valine 0.95mg 1.102mg 0%
Histidine 0.531mg 0.668mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Fenugreek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
30%
Fenugreek
Minerals Daily Need Coverage Score
221%
Chia seeds
228%
Fenugreek

Comparison summary

Which food is lower in Saturated fat?
Fenugreek
Fenugreek is lower in Saturated fat (difference - 1.87g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 51mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.