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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 has more Fiber, Manganese, Phosphorus, Iron, Copper, Magnesium, Calcium, Zinc, and Selenium, however, Salmon raw has more Vitamin B12.
  • Chia seeds's daily need coverage for Fiber is 138% more.
  • Chia seeds has 170 times more Manganese than Salmon raw. Chia seeds has 2.723mg of Manganese, while Salmon raw has 0.016mg.

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

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 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

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%
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% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +35%
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 B2Vitamin B2 +123.5%
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
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%
Contains more OtherOther +10.8%

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
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

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

All nutrients comparison - raw data values

Nutrient Chia seeds Salmon raw Opinion
Calories 486kcal 142kcal Chia seeds
Protein 16.54g 19.84g Salmon raw
Fats 30.74g 6.34g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 0g Chia seeds
Carbs 42.12g 0g Chia seeds
Cholesterol 0mg 55mg Chia seeds
Magnesium 335mg 29mg Chia seeds
Calcium 631mg 12mg Chia seeds
Potassium 407mg 490mg Salmon raw
Iron 7.72mg 0.8mg Chia seeds
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.25mg Chia seeds
Zinc 4.58mg 0.64mg Chia seeds
Phosphorus 860mg 200mg Chia seeds
Sodium 16mg 44mg Chia seeds
Vitamin A 54IU 40IU Chia seeds
Vitamin A 12µg Salmon raw
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.016mg Chia seeds
Selenium 55.2µg 36.5µg Chia seeds
Vitamin B1 0.62mg 0.226mg Chia seeds
Vitamin B2 0.17mg 0.38mg Salmon raw
Vitamin B3 8.83mg 7.86mg Chia seeds
Vitamin B5 1.664mg Salmon raw
Vitamin B6 0.818mg Salmon raw
Vitamin B12 0µg 3.18µg Salmon raw
Folate 49µg 25µg Chia seeds
Trans Fat 0.14g Salmon raw
Saturated Fat 3.33g 0.981g Salmon raw
Monounsaturated Fat 2.309g 2.103g Chia seeds
Polyunsaturated fat 23.665g 2.539g Chia seeds
Tryptophan 0.436mg 0.222mg Chia seeds
Threonine 0.709mg 0.87mg Salmon raw
Isoleucine 0.801mg 0.914mg Salmon raw
Leucine 1.371mg 1.613mg Salmon raw
Lysine 0.97mg 1.822mg Salmon raw
Methionine 0.588mg 0.587mg Chia seeds
Phenylalanine 1.016mg 0.775mg Chia seeds
Valine 0.95mg 1.022mg Salmon raw
Histidine 0.531mg 0.584mg Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - ALA 17.83g Chia seeds
Omega-3 - DPA 0.287g Salmon raw
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 Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
Minerals Daily Need Coverage Score
221%
Chia seeds
49%
Salmon raw

Comparison summary

Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 2.349g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 28mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $13)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.