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  6. Chia seeds vs. Kohlrabi

Chia seeds vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between chia seeds and kohlrabi?

  • Chia seeds are higher in fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, and vitamin B3, yet kohlrabi is higher in vitamin C.
  • Chia seeds' daily need coverage for fiber is 123% more.
  • Chia seeds have 79 times more selenium than kohlrabi. While chia seeds have 55.2µg of selenium, kohlrabi has only 0.7µg.

We used Seeds, chia seeds, dried and Kohlrabi, raw types in this article.

Infographic

Chia seeds vs Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +2529.2%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +1830%
Contains more CopperCopper +616.3%
Contains more ZincZinc +15166.7%
Contains more PhosphorusPhosphorus +1769.6%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +1859%
Contains more SeleniumSelenium +7785.7%

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin B1Vitamin B1 +1140%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more FolateFolate +206.3%
Contains more Vitamin CVitamin C +3775%
~equal in Vitamin E ~0.48mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Kohlrabi DV% diff.
Polyunsaturated fat 23.665g 0.048g 157%
Fiber 34.4g 3.6g 123%
Phosphorus 860mg 46mg 116%
Manganese 2.723mg 0.139mg 112%
Selenium 55.2µg 0.7µg 99%
Iron 7.72mg 0.4mg 92%
Copper 0.924mg 0.129mg 88%
Magnesium 335mg 19mg 75%
Vitamin C 1.6mg 62mg 67%
Calcium 631mg 24mg 61%
Vitamin B3 8.83mg 0.4mg 53%
Vitamin B1 0.62mg 0.05mg 48%
Fats 30.74g 0.1g 47%
Zinc 4.58mg 0.03mg 41%
Protein 16.54g 1.7g 30%
Calories 486kcal 27kcal 23%
Saturated fat 3.33g 0.013g 15%
Vitamin B6 0.15mg 12%
Vitamin B2 0.17mg 0.02mg 12%
Carbs 42.12g 6.2g 12%
Folate 49µg 16µg 8%
Monounsaturated fat 2.309g 0.007g 6%
Vitamin B5 0.165mg 3%
Potassium 407mg 350mg 2%
Choline 12.3mg 2%
Net carbs 7.72g 2.6g N/A
Sugar 2.6g N/A
Sodium 16mg 20mg 0%
Vitamin A 2µg 0%
Vitamin E 0.5mg 0.48mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.01mg 0%
Threonine 0.709mg 0.049mg 0%
Isoleucine 0.801mg 0.078mg 0%
Leucine 1.371mg 0.067mg 0%
Lysine 0.97mg 0.056mg 0%
Methionine 0.588mg 0.013mg 0%
Phenylalanine 1.016mg 0.039mg 0%
Valine 0.95mg 0.05mg 0%
Histidine 0.531mg 0.019mg 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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +872.9%
Contains more FatsFats +30640%
Contains more CarbsCarbs +579.4%
Contains more OtherOther +380%
Contains more WaterWater +1469%

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% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +32885.7%
Contains more Poly. FatPolyunsaturated fat +49202.1%
Contains less Sat. FatSaturated fat -99.6%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.