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Chia seeds vs. Fish sauce — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and fish sauce

  • Chia seeds are higher than fish sauce in fiber, phosphorus, manganese, copper, iron, selenium, calcium, vitamin B1, and vitamin B3.
  • Fish sauce covers your daily sodium needs 341% more than chia seeds.
  • The amount of sodium in chia seeds is lower.
  • The glycemic index of fish sauce is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Sauce, fish, ready-to-serve.

Infographic

Chia seeds vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more MagnesiumMagnesium +91.4%
Contains more CalciumCalcium +1367.4%
Contains more PotassiumPotassium +41.3%
Contains more IronIron +889.7%
Contains more CopperCopper +1748%
Contains more ZincZinc +2190%
Contains more PhosphorusPhosphorus +12185.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1068.7%
Contains more SeleniumSelenium +506.6%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5066.7%
Contains more Vitamin B2Vitamin B2 +198.2%
Contains more Vitamin B3Vitamin B3 +281.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~51µg

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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +226.9%
Contains more FatsFats +307300%
Contains more CarbsCarbs +1057.1%
Contains more WaterWater +1125.3%
Contains more OtherOther +321.3%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +115350%
Contains more Poly. FatPolyunsaturated fat +788733.3%
Contains less Sat. FatSaturated fat -99.9%

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 Fish sauce
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Fish sauce DV% diff.
Sodium 16mg 7851mg 341%
Polyunsaturated fat 23.665g 0.003g 158%
Fiber 34.4g 0g 138%
Phosphorus 860mg 7mg 122%
Manganese 2.723mg 0.233mg 108%
Copper 0.924mg 0.05mg 97%
Iron 7.72mg 0.78mg 87%
Selenium 55.2µg 9.1µg 84%
Calcium 631mg 43mg 59%
Vitamin B1 0.62mg 0.012mg 51%
Fats 30.74g 0.01g 47%
Vitamin B3 8.83mg 2.313mg 41%
Zinc 4.58mg 0.2mg 40%
Magnesium 335mg 175mg 38%
Vitamin B6 0.396mg 30%
Protein 16.54g 5.06g 23%
Calories 486kcal 35kcal 23%
Vitamin B12 0µg 0.48µg 20%
Saturated fat 3.33g 0.003g 15%
Carbs 42.12g 3.64g 13%
Vitamin B2 0.17mg 0.057mg 9%
Monounsaturated fat 2.309g 0.002g 6%
Potassium 407mg 288mg 4%
Vitamin E 0.5mg 0mg 3%
Choline 13.2mg 2%
Vitamin B5 0.118mg 2%
Vitamin C 1.6mg 0.5mg 1%
Folate 49µg 51µg 1%
Net carbs 7.72g 3.64g N/A
Sugar 3.64g N/A
Vitamin A 4µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
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 Fish sauce
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
20%
Fish sauce
Minerals Daily Need Coverage Score
221%
Chia seeds
132%
Fish sauce

Comparison summary

Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 3.327g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 7835mg)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.