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  6. Chia seeds vs. Goat

Chia seeds vs. Goat — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and goat

  • Chia seeds are higher in fiber, manganese, phosphorus, magnesium, selenium, copper, calcium, iron, and vitamin B1, yet goat is higher in vitamin B12.
  • Chia seeds cover your daily fiber needs 138% more than goat.
  • The glycemic index of goat is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Game meat, goat, cooked, roasted.

Infographic

Chia seeds vs Goat 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%
Goat
Goat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3611.8%
Contains more IronIron +107%
Contains more CopperCopper +205%
Contains more PhosphorusPhosphorus +327.9%
Contains less SodiumSodium -81.4%
Contains more ManganeseManganese +6383.3%
Contains more SeleniumSelenium +367.8%
Contains more ZincZinc +15.1%
~equal in Potassium ~405mg

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%
Goat
Goat
4
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% 0% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +47.1%
Contains more Vitamin B1Vitamin B1 +588.9%
Contains more Vitamin B3Vitamin B3 +123.5%
Contains more FolateFolate +880%
Contains more Vitamin B2Vitamin B2 +258.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0mg

All nutrients comparison - raw data values

Nutrient Chia seeds Goat DV% diff.
Polyunsaturated fat 23.665g 0.23g 156%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.042mg 117%
Phosphorus 860mg 201mg 94%
Magnesium 335mg 0mg 80%
Selenium 55.2µg 11.8µg 79%
Copper 0.924mg 0.303mg 69%
Calcium 631mg 17mg 61%
Iron 7.72mg 3.73mg 50%
Vitamin B12 0µg 1.19µg 50%
Vitamin B1 0.62mg 0.09mg 44%
Fats 30.74g 3.03g 43%
Vitamin B2 0.17mg 0.61mg 34%
Vitamin B3 8.83mg 3.95mg 31%
Cholesterol 0mg 75mg 25%
Protein 16.54g 27.1g 21%
Choline 106.4mg 19%
Calories 486kcal 143kcal 17%
Carbs 42.12g 0g 14%
Saturated fat 3.33g 0.93g 11%
Folate 49µg 5µg 11%
Zinc 4.58mg 5.27mg 6%
Sodium 16mg 86mg 3%
Vitamin C 1.6mg 0mg 2%
Monounsaturated fat 2.309g 1.36g 2%
Vitamin E 0.5mg 0.34mg 1%
Vitamin K 1.2µg 1%
Net carbs 7.72g 0g N/A
Potassium 407mg 405mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.403mg 0%
Threonine 0.709mg 1.29mg 0%
Isoleucine 0.801mg 1.371mg 0%
Leucine 1.371mg 2.258mg 0%
Lysine 0.97mg 2.016mg 0%
Methionine 0.588mg 0.726mg 0%
Phenylalanine 1.016mg 0.941mg 0%
Valine 0.95mg 1.452mg 0%
Histidine 0.531mg 0.565mg 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
Goat
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more FatsFats +914.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +189.2%
Contains more ProteinProtein +63.8%
Contains more WaterWater +1076%

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
Goat
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Mono. FatMonounsaturated fat +69.8%
Contains more Poly. FatPolyunsaturated fat +10189.1%
Contains less Sat. FatSaturated fat -72.1%

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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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.