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  6. Chia seeds vs. Kumquat

Chia seeds vs. Kumquat — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and kumquat

  • Chia seeds are higher than kumquat in phosphorus, manganese, fiber, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily phosphorus needs 120% more than kumquat.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Kumquats, raw.

Infographic

Chia seeds vs Kumquat 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% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +1575%
Contains more CalciumCalcium +917.7%
Contains more PotassiumPotassium +118.8%
Contains more IronIron +797.7%
Contains more CopperCopper +872.6%
Contains more ZincZinc +2594.1%
Contains more PhosphorusPhosphorus +4426.3%
Contains more ManganeseManganese +1917%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -37.5%

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%
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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +1575.7%
Contains more Vitamin B2Vitamin B2 +88.9%
Contains more Vitamin B3Vitamin B3 +1958.3%
Contains more FolateFolate +188.2%
Contains more Vitamin CVitamin C +2643.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Kumquat DV% diff.
Polyunsaturated fat 23.665g 0.171g 157%
Phosphorus 860mg 19mg 120%
Manganese 2.723mg 0.135mg 113%
Fiber 34.4g 6.5g 112%
Selenium 55.2µg 0µg 100%
Copper 0.924mg 0.095mg 92%
Iron 7.72mg 0.86mg 86%
Magnesium 335mg 20mg 75%
Calcium 631mg 62mg 57%
Vitamin B3 8.83mg 0.429mg 53%
Vitamin B1 0.62mg 0.037mg 49%
Vitamin C 1.6mg 43.9mg 47%
Fats 30.74g 0.86g 46%
Zinc 4.58mg 0.17mg 40%
Protein 16.54g 1.88g 29%
Calories 486kcal 71kcal 21%
Saturated fat 3.33g 0.103g 15%
Carbs 42.12g 15.9g 9%
Folate 49µg 17µg 8%
Potassium 407mg 186mg 7%
Vitamin B2 0.17mg 0.09mg 6%
Monounsaturated fat 2.309g 0.154g 5%
Vitamin B5 0.208mg 4%
Vitamin B6 0.036mg 3%
Vitamin E 0.5mg 0.15mg 2%
Vitamin A 15µg 2%
Choline 8.4mg 2%
Net carbs 7.72g 9.4g N/A
Sugar 9.36g N/A
Sodium 16mg 10mg 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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +779.8%
Contains more FatsFats +3474.4%
Contains more CarbsCarbs +164.9%
Contains more OtherOther +841.2%
Contains more WaterWater +1294%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +1399.4%
Contains more Poly. FatPolyunsaturated fat +13739.2%
Contains less Sat. FatSaturated fat -96.9%

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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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.