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  6. Chia seeds vs. Pork Meat

Chia seeds vs. Pork Meat — In-Depth Nutrition Comparison

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What are the differences between chia seeds and pork Meat?

  • Chia seeds are higher in fiber, manganese, copper, phosphorus, iron, magnesium, calcium, and selenium, yet pork Meat is higher in vitamin B1.
  • Chia seeds' daily need coverage for fiber is 138% more.
  • Chia seeds have 209 times more manganese than pork Meat. While chia seeds have 2.723mg of manganese, pork Meat has only 0.013mg.
  • The glycemic index of pork Meat is lower.

We used Seeds, chia seeds, dried and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types in this article.

Infographic

Chia seeds vs Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more MagnesiumMagnesium +1055.2%
Contains more CalciumCalcium +10416.7%
Contains more IronIron +571.3%
Contains more CopperCopper +732.4%
Contains more ZincZinc +89.3%
Contains more PhosphorusPhosphorus +222.1%
Contains less SodiumSodium -71.9%
Contains more ManganeseManganese +20846.2%
Contains more SeleniumSelenium +44.5%
~equal in Potassium ~421mg

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% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +53.2%
Contains more Vitamin B2Vitamin B2 +127.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more FatsFats +775.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +451.7%
Contains more ProteinProtein +58.2%
Contains more WaterWater +1097.4%

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains more Mono. FatMonounsaturated fat +73.1%
Contains more Poly. FatPolyunsaturated fat +4576.9%
Contains less Sat. FatSaturated fat -64%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Pork Meat
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Chia seeds Pork Meat DV% diff.
Polyunsaturated fat 23.665g 0.506g 154%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.013mg 118%
Copper 0.924mg 0.111mg 90%
Phosphorus 860mg 267mg 85%
Iron 7.72mg 1.15mg 82%
Magnesium 335mg 29mg 73%
Calcium 631mg 6mg 63%
Vitamin B6 0.739mg 57%
Fats 30.74g 3.51g 42%
Selenium 55.2µg 38.2µg 31%
Vitamin B1 0.62mg 0.95mg 28%
Cholesterol 0mg 73mg 24%
Vitamin B12 0µg 0.57µg 24%
Vitamin B5 1.012mg 20%
Zinc 4.58mg 2.42mg 20%
Protein 16.54g 26.17g 19%
Calories 486kcal 143kcal 17%
Vitamin B2 0.17mg 0.387mg 17%
Choline 88.9mg 16%
Carbs 42.12g 0g 14%
Folate 49µg 0µg 12%
Saturated fat 3.33g 1.198g 10%
Vitamin B3 8.83mg 7.432mg 9%
Vitamin E 0.5mg 0.08mg 3%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 57mg 2%
Monounsaturated fat 2.309g 1.334g 2%
Vitamin D 0.2µg 1%
Vitamin D 10IU 1%
Net carbs 7.72g 0g N/A
Potassium 407mg 421mg 0%
Trans fat 0.14g 0.033g N/A
Tryptophan 0.436mg 0.275mg 0%
Threonine 0.709mg 1.175mg 0%
Isoleucine 0.801mg 1.288mg 0%
Leucine 1.371mg 2.229mg 0%
Lysine 0.97mg 2.427mg 0%
Methionine 0.588mg 0.721mg 0%
Phenylalanine 1.016mg 1.1mg 0%
Valine 0.95mg 1.367mg 0%
Histidine 0.531mg 1.13mg 0%
Omega-3 - ALA 17.83g 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 5.835g 0.411g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Pork Meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
63%
Pork Meat
Minerals Daily Need Coverage Score
221%
Chia seeds
54%
Pork Meat

Comparison summary

Which food is lower in Saturated fat?
Pork Meat
Pork Meat is lower in Saturated fat (difference - 2.132g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Pork Meat
Pork Meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 73mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 41mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.