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  6. Chia seeds vs. Asparagus

Chia seeds vs. Asparagus — In-Depth Nutrition Comparison

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What are the differences between chia seeds and asparagus?

  • Chia seeds are richer than asparagus in fiber, phosphorus, manganese, selenium, copper, magnesium, iron, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 129% more.
  • Chia seeds have 26 times more calcium than asparagus. While chia seeds have 631mg of calcium, asparagus has only 24mg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Asparagus, raw types in this article.

Infographic

Chia seeds vs Asparagus infographic
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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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +2292.9%
Contains more CalciumCalcium +2529.2%
Contains more PotassiumPotassium +101.5%
Contains more IronIron +260.7%
Contains more CopperCopper +388.9%
Contains more ZincZinc +748.1%
Contains more PhosphorusPhosphorus +1553.8%
Contains more ManganeseManganese +1623.4%
Contains more SeleniumSelenium +2300%
Contains less SodiumSodium -87.5%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B1Vitamin B1 +333.6%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B3Vitamin B3 +802.9%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +126%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~52µg

All nutrients comparison - raw data values

Nutrient Chia seeds Asparagus DV% diff.
Polyunsaturated fat 23.665g 0.05g 157%
Fiber 34.4g 2.1g 129%
Phosphorus 860mg 52mg 115%
Manganese 2.723mg 0.158mg 112%
Selenium 55.2µg 2.3µg 96%
Copper 0.924mg 0.189mg 82%
Magnesium 335mg 14mg 76%
Iron 7.72mg 2.14mg 70%
Calcium 631mg 24mg 61%
Vitamin B3 8.83mg 0.978mg 49%
Fats 30.74g 0.12g 47%
Vitamin B1 0.62mg 0.143mg 40%
Zinc 4.58mg 0.54mg 37%
Vitamin K 41.6µg 35%
Protein 16.54g 2.2g 29%
Calories 486kcal 20kcal 23%
Saturated fat 3.33g 0.04g 15%
Carbs 42.12g 3.88g 13%
Vitamin B6 0.091mg 7%
Monounsaturated fat 2.309g 0g 6%
Potassium 407mg 202mg 6%
Vitamin B5 0.274mg 5%
Vitamin C 1.6mg 5.6mg 4%
Vitamin E 0.5mg 1.13mg 4%
Vitamin A 38µg 4%
Choline 16mg 3%
Vitamin B2 0.17mg 0.141mg 2%
Fructose 1g 1%
Sodium 16mg 2mg 1%
Folate 49µg 52µg 1%
Net carbs 7.72g 1.78g N/A
Sugar 1.88g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.027mg 0%
Threonine 0.709mg 0.084mg 0%
Isoleucine 0.801mg 0.075mg 0%
Leucine 1.371mg 0.128mg 0%
Lysine 0.97mg 0.104mg 0%
Methionine 0.588mg 0.031mg 0%
Phenylalanine 1.016mg 0.075mg 0%
Valine 0.95mg 0.115mg 0%
Histidine 0.531mg 0.049mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +651.8%
Contains more FatsFats +25516.7%
Contains more CarbsCarbs +985.6%
Contains more OtherOther +727.6%
Contains more WaterWater +1507.2%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +47230%
Contains less Sat. FatSaturated fat -98.8%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.