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  6. Chia seeds vs. Garlic

Chia seeds vs. Garlic — In-Depth Nutrition Comparison

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Differences between chia seeds and garlic

  • Garlic contains less fiber, phosphorus, iron, selenium, magnesium, copper, vitamin B3, manganese, calcium, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 129% higher.
  • Garlic contains 13 times less magnesium than chia seeds. Chia seeds contain 335mg of magnesium, while garlic contains 25mg.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of garlic is 30.

The food types used in this comparison are Seeds, chia seeds, dried and Garlic, raw.

Infographic

Chia seeds vs Garlic 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%
Garlic
Garlic
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +248.6%
Contains more IronIron +354.1%
Contains more CopperCopper +209%
Contains more ZincZinc +294.8%
Contains more PhosphorusPhosphorus +462.1%
Contains more ManganeseManganese +62.9%
Contains more SeleniumSelenium +288.7%
~equal in Potassium ~401mg
~equal in Sodium ~17mg

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%
Garlic
Garlic
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin B3Vitamin B3 +1161.4%
Contains more FolateFolate +1533.3%
Contains more Vitamin CVitamin C +1850%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Garlic DV% diff.
Polyunsaturated fat 23.665g 0.249g 156%
Fiber 34.4g 2.1g 129%
Phosphorus 860mg 153mg 101%
Vitamin B6 1.235mg 95%
Iron 7.72mg 1.7mg 75%
Selenium 55.2µg 14.2µg 75%
Magnesium 335mg 25mg 74%
Copper 0.924mg 0.299mg 69%
Vitamin B3 8.83mg 0.7mg 51%
Fats 30.74g 0.5g 47%
Manganese 2.723mg 1.672mg 46%
Calcium 631mg 181mg 45%
Vitamin B1 0.62mg 0.2mg 35%
Vitamin C 1.6mg 31.2mg 33%
Zinc 4.58mg 1.16mg 31%
Protein 16.54g 6.36g 20%
Calories 486kcal 149kcal 17%
Saturated fat 3.33g 0.089g 15%
Folate 49µg 3µg 12%
Vitamin B5 0.596mg 12%
Monounsaturated fat 2.309g 0.011g 6%
Vitamin B2 0.17mg 0.11mg 5%
Choline 23.2mg 4%
Vitamin E 0.5mg 0.08mg 3%
Carbs 42.12g 33.06g 3%
Vitamin K 1.7µg 1%
Net carbs 7.72g 30.96g N/A
Potassium 407mg 401mg 0%
Sugar 1g N/A
Sodium 16mg 17mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.066mg 0%
Threonine 0.709mg 0.157mg 0%
Isoleucine 0.801mg 0.217mg 0%
Leucine 1.371mg 0.308mg 0%
Lysine 0.97mg 0.273mg 0%
Methionine 0.588mg 0.076mg 0%
Phenylalanine 1.016mg 0.183mg 0%
Valine 0.95mg 0.291mg 0%
Histidine 0.531mg 0.113mg 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
Garlic
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +160.1%
Contains more FatsFats +6048%
Contains more CarbsCarbs +27.4%
Contains more OtherOther +220%
Contains more WaterWater +910%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +20890.9%
Contains more Poly. FatPolyunsaturated fat +9404%
Contains less Sat. FatSaturated fat -97.3%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.