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  6. Chia seeds vs. Ladyfinger

Chia seeds vs. Ladyfinger — In-Depth Nutrition Comparison

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How are chia seeds and ladyfinger different?

  • Chia seeds have more fiber, manganese, phosphorus, copper, magnesium, calcium, iron, vitamin B3, and zinc than ladyfinger.
  • Daily need coverage for fiber for chia seeds is 134% higher.
  • Chia seeds contain 28 times more magnesium than ladyfinger. While chia seeds contain 335mg of magnesium, ladyfinger contains only 12mg.

Seeds, chia seeds, dried and Cookies, ladyfingers, without lemon juice and rind are the varieties used in this article.

Infographic

Chia seeds vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +1242.6%
Contains more PotassiumPotassium +260.2%
Contains more IronIron +115.6%
Contains more CopperCopper +872.6%
Contains more ZincZinc +301.8%
Contains more PhosphorusPhosphorus +397.1%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +1034.6%
Contains more SeleniumSelenium +∞%

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +118.3%
Contains more Vitamin B3Vitamin B3 +319.7%
Contains more Vitamin B2Vitamin B2 +151.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +57.1%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Ladyfinger DV% diff.
Polyunsaturated fat 23.665g 1.423g 148%
Fiber 34.4g 1g 134%
Manganese 2.723mg 0.24mg 108%
Selenium 55.2µg 100%
Phosphorus 860mg 173mg 98%
Copper 0.924mg 0.095mg 92%
Magnesium 335mg 12mg 77%
Cholesterol 0mg 221mg 74%
Calcium 631mg 47mg 58%
Iron 7.72mg 3.58mg 52%
Vitamin B3 8.83mg 2.104mg 42%
Fats 30.74g 9.1g 33%
Zinc 4.58mg 1.14mg 31%
Vitamin B12 0µg 0.75µg 31%
Vitamin B1 0.62mg 0.284mg 28%
Vitamin B5 1.116mg 22%
Vitamin B2 0.17mg 0.428mg 20%
Vitamin A 167µg 19%
Protein 16.54g 10.6g 12%
Potassium 407mg 113mg 9%
Vitamin B6 0.122mg 9%
Folate 49µg 77µg 7%
Calories 486kcal 363kcal 6%
Sodium 16mg 147mg 6%
Carbs 42.12g 59.7g 6%
Monounsaturated fat 2.309g 3.745g 4%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 0mg 2%
Saturated fat 3.33g 3.022g 1%
Net carbs 7.72g 58.7g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.133mg 0%
Threonine 0.709mg 0.467mg 0%
Isoleucine 0.801mg 0.516mg 0%
Leucine 1.371mg 0.861mg 0%
Lysine 0.97mg 0.679mg 0%
Methionine 0.588mg 0.268mg 0%
Phenylalanine 1.016mg 0.511mg 0%
Valine 0.95mg 0.579mg 0%
Histidine 0.531mg 0.248mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A
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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +56%
Contains more FatsFats +237.8%
Contains more OtherOther +336.4%
Contains more CarbsCarbs +41.7%
Contains more WaterWater +236.2%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains more Poly. FatPolyunsaturated fat +1563%
Contains more Mono. FatMonounsaturated fat +62.2%
~equal in Saturated fat ~3.022g

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.