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  6. Chia seeds vs. Juice

Chia seeds vs. Juice — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and juice?

  • Juice has less fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, zinc, and vitamin B3 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 137% higher.
  • Chia seeds have a lower glycemic index than juice.

We used Seeds, chia seeds, dried and Beverages, Orange juice drink types in this comparison.

Infographic

Chia seeds vs Juice 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%
Juice
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +11066.7%
Contains more CalciumCalcium +31450%
Contains more PotassiumPotassium +869%
Contains more IronIron +6918.2%
Contains more CopperCopper +5033.3%
Contains more ZincZinc +22800%
Contains more PhosphorusPhosphorus +21400%
Contains more ManganeseManganese +38800%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -87.5%

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%
Juice
Juice
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +63.2%
Contains more Vitamin B3Vitamin B3 +76.6%
Contains more FolateFolate +1125%
Contains more Vitamin CVitamin C +837.5%
Contains more Vitamin B2Vitamin B2 +152.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Juice DV% diff.
Polyunsaturated fat 23.665g 0.01g 158%
Fiber 34.4g 0.2g 137%
Phosphorus 860mg 4mg 122%
Manganese 2.723mg 0.007mg 118%
Copper 0.924mg 0.018mg 101%
Selenium 55.2µg 0µg 100%
Iron 7.72mg 0.11mg 95%
Magnesium 335mg 3mg 79%
Calcium 631mg 2mg 63%
Fats 30.74g 0g 47%
Zinc 4.58mg 0.02mg 41%
Vitamin B6 0.5mg 38%
Protein 16.54g 0.2g 33%
Vitamin B3 8.83mg 5mg 24%
Calories 486kcal 54kcal 22%
Vitamin B2 0.17mg 0.43mg 20%
Vitamin B1 0.62mg 0.38mg 20%
Vitamin C 1.6mg 15mg 15%
Saturated fat 3.33g 0g 15%
Folate 49µg 4µg 11%
Potassium 407mg 42mg 11%
Carbs 42.12g 13.41g 10%
Monounsaturated fat 2.309g 0.01g 6%
Vitamin E 0.5mg 0.02mg 3%
Vitamin B5 0.06mg 1%
Sodium 16mg 2mg 1%
Net carbs 7.72g 13.21g N/A
Sugar 9.36g N/A
Vitamin A 2µg 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
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +8170%
Contains more FatsFats +∞%
Contains more CarbsCarbs +214.1%
Contains more OtherOther +2426.3%
Contains more WaterWater +1386.2%

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
Juice
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +22990%
Contains more Poly. FatPolyunsaturated fat +236550%
Contains less Sat. FatSaturated fat -100%

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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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.