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  6. Chia seeds vs. Grape leaves

Chia seeds vs. Grape leaves — In-Depth Nutrition Comparison

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Significant differences between chia seeds and grape leaves

  • Chia seeds have more phosphorus, selenium, fiber, iron, magnesium, copper, vitamin B1, vitamin B3, and zinc; however, grape leaves are richer in vitamin A.
  • Grape leaves cover your daily vitamin A needs 549% more than chia seeds.
  • Grape leaves have 61 times less selenium than chia seeds. Chia seeds have 55.2µg of selenium, while grape leaves have 0.9µg.

Specific food types used in this comparison are Seeds, chia seeds, dried and Grape leaves, raw.

Infographic

Chia seeds vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +252.6%
Contains more CalciumCalcium +73.8%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +193.5%
Contains more CopperCopper +122.7%
Contains more ZincZinc +583.6%
Contains more PhosphorusPhosphorus +845.1%
Contains more SeleniumSelenium +6033.3%
Contains less SodiumSodium -43.8%
~equal in Manganese ~2.855mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B3Vitamin B3 +273.8%
Contains more Vitamin CVitamin C +593.8%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +108.2%
Contains more FolateFolate +69.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Grape leaves DV% diff.
Vitamin A 1376µg 153%
Polyunsaturated fat 23.665g 1.065g 151%
Phosphorus 860mg 91mg 110%
Selenium 55.2µg 0.9µg 99%
Fiber 34.4g 11g 94%
Vitamin K 108.6µg 91%
Iron 7.72mg 2.63mg 64%
Magnesium 335mg 95mg 57%
Copper 0.924mg 0.415mg 57%
Vitamin B1 0.62mg 0.04mg 48%
Fats 30.74g 2.12g 44%
Vitamin B3 8.83mg 2.362mg 40%
Zinc 4.58mg 0.67mg 36%
Vitamin B6 0.4mg 31%
Calcium 631mg 363mg 27%
Protein 16.54g 5.6g 22%
Calories 486kcal 93kcal 20%
Saturated fat 3.33g 0.336g 14%
Vitamin B2 0.17mg 0.354mg 14%
Vitamin C 1.6mg 11.1mg 11%
Vitamin E 0.5mg 2mg 10%
Folate 49µg 83µg 9%
Carbs 42.12g 17.31g 8%
Monounsaturated fat 2.309g 0.081g 6%
Manganese 2.723mg 2.855mg 6%
Vitamin B5 0.231mg 5%
Potassium 407mg 272mg 4%
Choline 12.8mg 2%
Net carbs 7.72g 6.31g N/A
Sugar 6.3g N/A
Sodium 16mg 9mg 0%
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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +195.4%
Contains more FatsFats +1350%
Contains more CarbsCarbs +143.3%
Contains more OtherOther +190.9%
Contains more WaterWater +1164.1%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +2750.6%
Contains more Poly. FatPolyunsaturated fat +2122.1%
Contains less Sat. FatSaturated fat -89.9%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.