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  6. Chia seeds vs. Kiwi

Chia seeds vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between chia seeds and kiwi

  • Chia seeds are richer in fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, and vitamin B3, yet kiwi is richer in vitamin C.
  • Daily need coverage for fiber for chia seeds is 126% higher.
  • Chia seeds contain 276 times more selenium than kiwi. Chia seeds contain 55.2µg of selenium, while kiwi contains 0.2µg.
  • Chia seeds have a lower glycemic index than kiwi.

Food types used in this article are Seeds, chia seeds, dried and Kiwifruit, green, raw.

Infographic

Chia seeds vs Kiwi 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%
Kiwi
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +1870.6%
Contains more CalciumCalcium +1755.9%
Contains more PotassiumPotassium +30.4%
Contains more IronIron +2390.3%
Contains more CopperCopper +610.8%
Contains more ZincZinc +3171.4%
Contains more PhosphorusPhosphorus +2429.4%
Contains more ManganeseManganese +2678.6%
Contains more SeleniumSelenium +27500%
Contains less SodiumSodium -81.3%

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%
Kiwi
Kiwi
7
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +2196.3%
Contains more Vitamin B2Vitamin B2 +580%
Contains more Vitamin B3Vitamin B3 +2489.4%
Contains more FolateFolate +96%
Contains more Vitamin CVitamin C +5693.8%
Contains more Vitamin EVitamin E +192%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Kiwi DV% diff.
Polyunsaturated fat 23.665g 0.287g 156%
Fiber 34.4g 3g 126%
Phosphorus 860mg 34mg 118%
Manganese 2.723mg 0.098mg 114%
Vitamin C 1.6mg 92.7mg 101%
Selenium 55.2µg 0.2µg 100%
Iron 7.72mg 0.31mg 93%
Copper 0.924mg 0.13mg 88%
Magnesium 335mg 17mg 76%
Calcium 631mg 34mg 60%
Vitamin B3 8.83mg 0.341mg 53%
Vitamin B1 0.62mg 0.027mg 49%
Fats 30.74g 0.52g 46%
Zinc 4.58mg 0.14mg 40%
Vitamin K 40.3µg 34%
Protein 16.54g 1.14g 31%
Calories 486kcal 61kcal 21%
Saturated fat 3.33g 0.029g 15%
Vitamin B2 0.17mg 0.025mg 11%
Carbs 42.12g 14.66g 9%
Vitamin E 0.5mg 1.46mg 6%
Folate 49µg 25µg 6%
Monounsaturated fat 2.309g 0.047g 6%
Vitamin B6 0.063mg 5%
Fructose 4.35g 5%
Vitamin B5 0.183mg 4%
Potassium 407mg 312mg 3%
Choline 7.8mg 1%
Sodium 16mg 3mg 1%
Net carbs 7.72g 11.66g N/A
Sugar 8.99g N/A
Vitamin A 4µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.015mg 0%
Threonine 0.709mg 0.047mg 0%
Isoleucine 0.801mg 0.051mg 0%
Leucine 1.371mg 0.066mg 0%
Lysine 0.97mg 0.061mg 0%
Methionine 0.588mg 0.024mg 0%
Phenylalanine 1.016mg 0.044mg 0%
Valine 0.95mg 0.057mg 0%
Histidine 0.531mg 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1350.9%
Contains more FatsFats +5811.5%
Contains more CarbsCarbs +187.3%
Contains more OtherOther +686.9%
Contains more WaterWater +1332.2%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +4812.8%
Contains more Poly. FatPolyunsaturated fat +8145.6%
Contains less Sat. FatSaturated fat -99.1%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.