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  6. Chia seeds vs. Gooseberry

Chia seeds vs. Gooseberry — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and gooseberries

  • Gooseberries have less fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds cover your daily need for fiber, 120% more than gooseberries.
  • Chia seeds have 92 times more selenium than gooseberries. While chia seeds have 55.2µg of selenium, gooseberries have only 0.6µg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Gooseberries, raw.

Infographic

Chia seeds vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +3250%
Contains more CalciumCalcium +2424%
Contains more PotassiumPotassium +105.6%
Contains more IronIron +2390.3%
Contains more CopperCopper +1220%
Contains more ZincZinc +3716.7%
Contains more PhosphorusPhosphorus +3085.2%
Contains more ManganeseManganese +1791%
Contains more SeleniumSelenium +9100%
Contains less SodiumSodium -93.8%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +35.1%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B3Vitamin B3 +2843.3%
Contains more FolateFolate +716.7%
Contains more Vitamin CVitamin C +1631.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Gooseberry DV% diff.
Polyunsaturated fat 23.665g 0.317g 156%
Fiber 34.4g 4.3g 120%
Phosphorus 860mg 27mg 119%
Manganese 2.723mg 0.144mg 112%
Selenium 55.2µg 0.6µg 99%
Copper 0.924mg 0.07mg 95%
Iron 7.72mg 0.31mg 93%
Magnesium 335mg 10mg 77%
Calcium 631mg 25mg 61%
Vitamin B3 8.83mg 0.3mg 53%
Vitamin B1 0.62mg 0.04mg 48%
Fats 30.74g 0.58g 46%
Zinc 4.58mg 0.12mg 41%
Protein 16.54g 0.88g 31%
Vitamin C 1.6mg 27.7mg 29%
Calories 486kcal 44kcal 22%
Saturated fat 3.33g 0.038g 15%
Folate 49µg 6µg 11%
Vitamin B2 0.17mg 0.03mg 11%
Carbs 42.12g 10.18g 11%
Vitamin B5 0.286mg 6%
Vitamin B6 0.08mg 6%
Potassium 407mg 198mg 6%
Monounsaturated fat 2.309g 0.051g 6%
Vitamin A 15µg 2%
Vitamin E 0.5mg 0.37mg 1%
Sodium 16mg 1mg 1%
Net carbs 7.72g 5.88g N/A
Trans fat 0.14g 0g 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 - 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +1779.5%
Contains more FatsFats +5200%
Contains more CarbsCarbs +313.8%
Contains more OtherOther +879.6%
Contains more WaterWater +1415%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +4427.5%
Contains more Poly. FatPolyunsaturated fat +7365.3%
Contains less Sat. FatSaturated fat -98.9%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.