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  6. Chia seeds vs. Corn raw

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

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Summary of differences between chia seeds and corn raw

  • Corn raw has less fiber, manganese, phosphorus, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds cover your daily need for fiber, 130% more than corn raw.
  • Chia seeds have 316 times more calcium than corn raw. While chia seeds have 631mg of calcium, corn raw has only 2mg.
  • The glycemic index of corn raw is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Corn, sweet, yellow, raw.

Infographic

Chia seeds vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +805.4%
Contains more CalciumCalcium +31450%
Contains more PotassiumPotassium +50.7%
Contains more IronIron +1384.6%
Contains more CopperCopper +1611.1%
Contains more ZincZinc +895.7%
Contains more PhosphorusPhosphorus +866.3%
Contains more ManganeseManganese +1570.6%
Contains more SeleniumSelenium +9100%
~equal in Sodium ~15mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +209.1%
Contains more Vitamin B3Vitamin B3 +398.9%
Contains more FolateFolate +16.7%
Contains more Vitamin CVitamin C +325%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Corn raw DV% diff.
Polyunsaturated fat 23.665g 0.487g 155%
Fiber 34.4g 2g 130%
Manganese 2.723mg 0.163mg 111%
Phosphorus 860mg 89mg 110%
Selenium 55.2µg 0.6µg 99%
Copper 0.924mg 0.054mg 97%
Iron 7.72mg 0.52mg 90%
Magnesium 335mg 37mg 71%
Calcium 631mg 2mg 63%
Fats 30.74g 1.35g 45%
Vitamin B3 8.83mg 1.77mg 44%
Vitamin B1 0.62mg 0.155mg 39%
Zinc 4.58mg 0.46mg 37%
Protein 16.54g 3.27g 27%
Calories 486kcal 86kcal 20%
Vitamin B5 0.717mg 14%
Saturated fat 3.33g 0.325g 14%
Vitamin B2 0.17mg 0.055mg 9%
Carbs 42.12g 18.7g 8%
Vitamin B6 0.093mg 7%
Vitamin C 1.6mg 6.8mg 6%
Monounsaturated fat 2.309g 0.432g 5%
Choline 23mg 4%
Potassium 407mg 270mg 4%
Vitamin E 0.5mg 0.07mg 3%
Fructose 1.94g 2%
Folate 49µg 42µg 2%
Starch 5.7g 2%
Vitamin A 9µg 1%
Net carbs 7.72g 16.7g N/A
Sugar 6.26g N/A
Sodium 16mg 15mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.023mg 0%
Threonine 0.709mg 0.129mg 0%
Isoleucine 0.801mg 0.129mg 0%
Leucine 1.371mg 0.348mg 0%
Lysine 0.97mg 0.137mg 0%
Methionine 0.588mg 0.067mg 0%
Phenylalanine 1.016mg 0.15mg 0%
Valine 0.95mg 0.185mg 0%
Histidine 0.531mg 0.089mg 0%
Omega-3 - ALA 17.83g 0.014g N/A
Omega-6 - Linoleic acid 5.835g 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +405.8%
Contains more FatsFats +2177%
Contains more CarbsCarbs +125.2%
Contains more OtherOther +661.9%
Contains more WaterWater +1211.2%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +434.5%
Contains more Poly. FatPolyunsaturated fat +4759.3%
Contains less Sat. FatSaturated fat -90.2%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.