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  6. Chia seeds vs. Heart of palm

Chia seeds vs. Heart of palm — In-Depth Nutrition Comparison

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How are chia seeds and heart of palm different?

  • Chia seeds are richer in fiber, phosphorus, selenium, magnesium, iron, calcium, vitamin B3, vitamin B1, and copper, while heart of palm is higher in potassium.
  • Chia seeds cover your daily need for fiber, 132% more than heart of palm.
  • Chia seeds contain 79 times more selenium than heart of palm. Chia seeds contain 55.2µg of selenium, while heart of palm contains 0.7µg.
  • Heart of palm has a higher glycemic index (32) than chia seeds (15).

Seeds, chia seeds, dried and Hearts of palm, raw types were used in this article.

Infographic

Chia seeds vs Heart of palm 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% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +3250%
Contains more CalciumCalcium +3405.6%
Contains more IronIron +356.8%
Contains more CopperCopper +43.5%
Contains more ZincZinc +22.8%
Contains more PhosphorusPhosphorus +514.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +7785.7%
Contains more PotassiumPotassium +343.7%
Contains less SodiumSodium -12.5%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +1140%
Contains more Vitamin B3Vitamin B3 +881.1%
Contains more FolateFolate +104.2%
Contains more Vitamin CVitamin C +400%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Chia seeds Heart of palm DV% diff.
Polyunsaturated fat 23.665g 0.089g 157%
Fiber 34.4g 1.5g 132%
Manganese 2.723mg 118%
Phosphorus 860mg 140mg 103%
Selenium 55.2µg 0.7µg 99%
Magnesium 335mg 10mg 77%
Iron 7.72mg 1.69mg 75%
Vitamin B6 0.81mg 62%
Calcium 631mg 18mg 61%
Vitamin B3 8.83mg 0.9mg 50%
Vitamin B1 0.62mg 0.05mg 48%
Fats 30.74g 0.2g 47%
Potassium 407mg 1806mg 41%
Copper 0.924mg 0.644mg 31%
Protein 16.54g 2.7g 28%
Calories 486kcal 115kcal 19%
Saturated fat 3.33g 0.046g 15%
Zinc 4.58mg 3.73mg 8%
Vitamin C 1.6mg 8mg 7%
Monounsaturated fat 2.309g 0.005g 6%
Carbs 42.12g 25.61g 6%
Folate 49µg 24µg 6%
Vitamin B2 0.17mg 0.18mg 1%
Net carbs 7.72g 24.11g N/A
Sugar 17.16g N/A
Sodium 16mg 14mg 0%
Vitamin E 0.5mg 0.5mg 0%
Vitamin A 3µg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +512.6%
Contains more FatsFats +15270%
Contains more CarbsCarbs +64.5%
Contains more OtherOther +141.2%
Contains more WaterWater +1098.3%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +46080%
Contains more Poly. FatPolyunsaturated fat +26489.9%
Contains less Sat. FatSaturated fat -98.6%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.