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Chia seeds vs. Bass — In-Depth Nutrition Comparison

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The main differences between Chia seeds and Bass

  • Chia seeds is richer in Fiber, Manganese, Copper, Phosphorus, Iron, Magnesium, Calcium, Vitamin B1, and Vitamin B3, yet Bass is richer in Vitamin B12.
  • Daily need coverage for Vitamin B12 from Bass is 184% higher.

Food types used in this article are Seeds, chia seeds, dried and Fish, bass, striped, cooked, dry heat.

Infographic

Chia seeds vs Bass 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%
Bass
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +556.9%
Contains more CalciumCalcium +3221.1%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +614.8%
Contains more CopperCopper +2210%
Contains more ZincZinc +798%
Contains more PhosphorusPhosphorus +238.6%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +14231.6%
Contains more SeleniumSelenium +17.9%

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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Bass
4
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% 6.2% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +439.1%
Contains more Vitamin B2Vitamin B2 +359.5%
Contains more Vitamin B3Vitamin B3 +245.2%
Contains more FolateFolate +390%
Contains more Vitamin AVitamin A +92.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~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
Bass
2
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +928.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +421.7%
Contains more ProteinProtein +37.4%
Contains more WaterWater +1164.8%

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
Bass
1
26% 34% 40%
Saturated Fat: Sat. Fat 0.65 g
Monounsaturated Fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated Fat +172.9%
Contains more Poly. FatPolyunsaturated fat +2254.7%
Contains less Sat. FatSaturated Fat -80.5%

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 Bass
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Bass Opinion
Calories 486kcal 124kcal Chia seeds
Protein 16.54g 22.73g Bass
Fats 30.74g 2.99g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 0g Chia seeds
Carbs 42.12g 0g Chia seeds
Cholesterol 0mg 103mg Chia seeds
Magnesium 335mg 51mg Chia seeds
Calcium 631mg 19mg Chia seeds
Potassium 407mg 328mg Chia seeds
Iron 7.72mg 1.08mg Chia seeds
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.04mg Chia seeds
Zinc 4.58mg 0.51mg Chia seeds
Phosphorus 860mg 254mg Chia seeds
Sodium 16mg 88mg Chia seeds
Vitamin A 54IU 104IU Bass
Vitamin A 31µg Bass
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.019mg Chia seeds
Selenium 55.2µg 46.8µg Chia seeds
Vitamin B1 0.62mg 0.115mg Chia seeds
Vitamin B2 0.17mg 0.037mg Chia seeds
Vitamin B3 8.83mg 2.558mg Chia seeds
Vitamin B5 0.865mg Bass
Vitamin B6 0.346mg Bass
Vitamin B12 0µg 4.41µg Bass
Folate 49µg 10µg Chia seeds
Trans Fat 0.14g Bass
Saturated Fat 3.33g 0.65g Bass
Monounsaturated Fat 2.309g 0.846g Chia seeds
Polyunsaturated fat 23.665g 1.005g Chia seeds
Tryptophan 0.436mg 0.255mg Chia seeds
Threonine 0.709mg 0.997mg Bass
Isoleucine 0.801mg 1.047mg Bass
Leucine 1.371mg 1.848mg Bass
Lysine 0.97mg 2.088mg Bass
Methionine 0.588mg 0.673mg Bass
Phenylalanine 1.016mg 0.887mg Chia seeds
Valine 0.95mg 1.171mg Bass
Histidine 0.531mg 0.669mg Bass
Omega-3 - EPA 0.217g Bass
Omega-3 - DHA 0.75g Bass
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Bass
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
60%
Bass
Minerals Daily Need Coverage Score
221%
Chia seeds
52%
Bass

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 72mg)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 2.68g)
Which food is lower in glycemic index?
Bass
Bass is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.