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  6. Chia seeds vs. Kale raw

Chia seeds vs. Kale raw — In-Depth Nutrition Comparison

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How are chia seeds and kale raw different?

  • Chia seeds are higher in fiber, phosphorus, selenium, manganese, iron, magnesium, and vitamin B3; however, kale raw is richer in vitamin A, vitamin C, and copper.
  • Daily need coverage for vitamin A for kale raw is 199% higher.
  • Chia seeds contain 61 times more selenium than kale raw. While chia seeds contain 55.2µg of selenium, kale raw contains only 0.9µg.

Seeds, chia seeds, dried and Kale, raw are the varieties used in this article.

Infographic

Chia seeds vs Kale raw infographic
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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 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
Contains more MagnesiumMagnesium +612.8%
Contains more CalciumCalcium +320.7%
Contains more IronIron +425.2%
Contains more ZincZinc +717.9%
Contains more PhosphorusPhosphorus +834.8%
Contains less SodiumSodium -57.9%
Contains more ManganeseManganese +313.2%
Contains more SeleniumSelenium +6033.3%
Contains more PotassiumPotassium +20.6%
Contains more CopperCopper +62.2%

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 400% 167% 31% 0% 28% 30% 19% 5.5% 63% 0% 1762% 106%
Contains more Vitamin B1Vitamin B1 +463.6%
Contains more Vitamin B2Vitamin B2 +30.8%
Contains more Vitamin B3Vitamin B3 +783%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin EVitamin E +208%
Contains more FolateFolate +187.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Kale raw DV% diff.
Vitamin K 704.8µg 587%
Polyunsaturated fat 23.665g 0.338g 156%
Vitamin C 1.6mg 120mg 132%
Fiber 34.4g 3.6g 123%
Phosphorus 860mg 92mg 110%
Selenium 55.2µg 0.9µg 99%
Manganese 2.723mg 0.659mg 90%
Iron 7.72mg 1.47mg 78%
Magnesium 335mg 47mg 69%
Copper 0.924mg 1.499mg 64%
Vitamin A 500µg 56%
Vitamin B3 8.83mg 1mg 49%
Calcium 631mg 150mg 48%
Fats 30.74g 0.93g 46%
Vitamin B1 0.62mg 0.11mg 43%
Zinc 4.58mg 0.56mg 37%
Protein 16.54g 4.28g 25%
Folate 49µg 141µg 23%
Calories 486kcal 49kcal 22%
Vitamin B6 0.271mg 21%
Saturated fat 3.33g 0.091g 15%
Carbs 42.12g 8.75g 11%
Vitamin E 0.5mg 1.54mg 7%
Monounsaturated fat 2.309g 0.052g 6%
Vitamin B2 0.17mg 0.13mg 3%
Potassium 407mg 491mg 2%
Vitamin B5 0.091mg 2%
Sodium 16mg 38mg 1%
Net carbs 7.72g 5.15g N/A
Sugar 2.26g N/A
Trans fat 0.14g 0g N/A
Choline 0.8mg 0%
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
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
Contains more ProteinProtein +286.4%
Contains more FatsFats +3205.4%
Contains more CarbsCarbs +381.4%
Contains more OtherOther +140%
Contains more WaterWater +1349%

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 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 g
Contains more Mono. FatMonounsaturated fat +4340.4%
Contains more Poly. FatPolyunsaturated fat +6901.5%
Contains less Sat. FatSaturated fat -97.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.