Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Kale, frozen, cooked, boiled, drained, without salt

Chia seeds vs. Kale, frozen, cooked, boiled, drained, without salt — In-Depth Nutrition Comparison

Compare

Important differences between chia seeds and kale, frozen, cooked, boiled, drained, without salt

  • Chia seeds have more fiber, phosphorus, manganese, selenium, copper, iron, magnesium, vitamin B3, and calcium; however, kale, frozen, cooked, boiled, drained, without salt has more vitamin A.
  • Kale, frozen, cooked, boiled, drained, without salt's daily need coverage for vitamin A is 293% more.
  • Chia seeds have 61 times more selenium than kale, frozen, cooked, boiled, drained, without salt. Chia seeds have 55.2µg of selenium, while kale, frozen, cooked, boiled, drained, without salt has 0.9µg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Kale, frozen, cooked, boiled, drained, without salt.

Infographic

Chia seeds vs Kale, frozen, cooked, boiled, drained, without salt 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 13% 41% 28% 35% 16% 4.9% 12% 2% 59% 4.9%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +357.2%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +721.3%
Contains more CopperCopper +1866%
Contains more ZincZinc +2444.4%
Contains more PhosphorusPhosphorus +2971.4%
Contains more ManganeseManganese +505.1%
Contains more SeleniumSelenium +6033.3%
~equal in Sodium ~15mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37%
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 84% 245% 18% 0% 11% 26% 13% 3.2% 20% 0% 2205% 11%
Contains more Vitamin B1Vitamin B1 +1341.9%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B3Vitamin B3 +1214%
Contains more FolateFolate +250%
Contains more Vitamin CVitamin C +1475%
Contains more Vitamin EVitamin E +84%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Kale, frozen, cooked, boiled, drained, without salt DV% diff.
Vitamin K 882µg 735%
Polyunsaturated fat 23.665g 0.235g 156%
Fiber 34.4g 2g 130%
Phosphorus 860mg 28mg 119%
Manganese 2.723mg 0.45mg 99%
Selenium 55.2µg 0.9µg 99%
Copper 0.924mg 0.047mg 97%
Iron 7.72mg 0.94mg 85%
Vitamin A 735µg 82%
Magnesium 335mg 18mg 75%
Vitamin B3 8.83mg 0.672mg 51%
Calcium 631mg 138mg 49%
Vitamin B1 0.62mg 0.043mg 48%
Fats 30.74g 0.49g 47%
Zinc 4.58mg 0.18mg 40%
Protein 16.54g 2.84g 27%
Vitamin C 1.6mg 25.2mg 26%
Calories 486kcal 30kcal 23%
Saturated fat 3.33g 0.063g 15%
Carbs 42.12g 5.23g 12%
Folate 49µg 14µg 9%
Vitamin B6 0.086mg 7%
Monounsaturated fat 2.309g 0.036g 6%
Vitamin B2 0.17mg 0.114mg 4%
Potassium 407mg 321mg 3%
Vitamin E 0.5mg 0.92mg 3%
Vitamin B5 0.053mg 1%
Net carbs 7.72g 3.23g N/A
Sugar 1.34g N/A
Sodium 16mg 15mg 0%
Trans fat 0.14g 0g N/A
Choline 0.5mg 0%
Tryptophan 0.436mg 0.035mg 0%
Threonine 0.709mg 0.127mg 0%
Isoleucine 0.801mg 0.17mg 0%
Leucine 1.371mg 0.199mg 0%
Lysine 0.97mg 0.17mg 0%
Methionine 0.588mg 0.027mg 0%
Phenylalanine 1.016mg 0.146mg 0%
Valine 0.95mg 0.156mg 0%
Histidine 0.531mg 0.06mg 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% 5% 91%
Protein: 2.84 g
Fats: 0.49 g
Carbs: 5.23 g
Water: 90.5 g
Other: 0.94 g
Contains more ProteinProtein +482.4%
Contains more FatsFats +6173.5%
Contains more CarbsCarbs +705.4%
Contains more OtherOther +410.6%
Contains more WaterWater +1460.3%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains more Mono. FatMonounsaturated fat +6313.9%
Contains more Poly. FatPolyunsaturated fat +9970.2%
Contains less Sat. FatSaturated fat -98.1%

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. Kale, frozen, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169240/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.