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  6. Chia seeds vs. Salmon raw

Chia seeds vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between chia seeds and salmon raw

  • Chia seeds have more fiber, manganese, phosphorus, iron, copper, magnesium, calcium, fats, and zinc; however, salmon raw has more vitamin B12.
  • Chia seeds' daily need coverage for fiber is 138% more.
  • Chia seeds have 170 times more manganese than salmon raw. Chia seeds have 2.723mg of manganese, while salmon raw has 0.016mg.
  • Chia seeds have a higher glycemic index than salmon raw.

The food varieties used in the comparison are Seeds, chia seeds, dried and Fish, salmon, Atlantic, wild, raw.

Infographic

Chia seeds vs Salmon raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +1055.2%
Contains more CalciumCalcium +5158.3%
Contains more IronIron +865%
Contains more CopperCopper +269.6%
Contains more ZincZinc +615.6%
Contains more PhosphorusPhosphorus +330%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +16918.8%
Contains more SeleniumSelenium +51.2%
Contains more PotassiumPotassium +20.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4% 0% 57% 88% 147% 100% 189% 398% 0% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +174.3%
Contains more Vitamin B3Vitamin B3 +12.3%
Contains more FolateFolate +96%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +123.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Chia seeds Salmon raw DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 23.665g 2.539g 141%
Fiber 34.4g 0g 138%
Vitamin B12 0µg 3.18µg 133%
Manganese 2.723mg 0.016mg 118%
Phosphorus 860mg 200mg 94%
Iron 7.72mg 0.8mg 87%
Copper 0.924mg 0.25mg 75%
Magnesium 335mg 29mg 73%
Vitamin B6 0.818mg 63%
Calcium 631mg 12mg 62%
Fats 30.74g 6.34g 38%
Zinc 4.58mg 0.64mg 36%
Selenium 55.2µg 36.5µg 34%
Omega-6 (Linoleic acid) 5.835g 34%
Vitamin B1 0.62mg 0.226mg 33%
Vitamin B5 1.664mg 33%
Cholesterol 0mg 55mg 18%
Calories 486kcal 142kcal 17%
Vitamin B2 0.17mg 0.38mg 16%
Carbs 42.12g 0g 14%
Saturated fat 3.33g 0.981g 11%
Protein 16.54g 19.84g 7%
Vitamin B3 8.83mg 7.86mg 6%
Folate 49µg 25µg 6%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 0mg 2%
Potassium 407mg 490mg 2%
Sodium 16mg 44mg 1%
Vitamin A 12µg 1%
Monounsaturated fat 2.309g 2.103g 1%
Protein per 100 calories 3.4g 14g N/A
Calories per 10 g protein 294kcal 72kcal N/A
Weight per 100 calories 21g 70g N/A
Unsaturated / Saturated Fat ratio 7.8 4.7 N/A
Net carbs 7.72g 0g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.222mg 0%
Threonine 0.709mg 0.87mg 0%
Isoleucine 0.801mg 0.914mg 0%
Leucine 1.371mg 1.613mg 0%
Lysine 0.97mg 1.822mg 0%
Methionine 0.588mg 0.587mg 0%
Phenylalanine 1.016mg 0.775mg 0%
Valine 0.95mg 1.022mg 0%
Histidine 0.531mg 0.584mg 0%
Omega-3 (EPA) 0.321g N/A
Omega-3 (DHA) 1.115g N/A
Omega-3 (DPA) 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +384.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +20%
Contains more WaterWater +1081%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Poly. FatPolyunsaturated fat +832.1%
Contains less Sat. FatSaturated fat -70.5%
~equal in Monounsaturated fat ~2.103g

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.