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  6. Chia seeds vs. Milk

Chia seeds vs. Milk — In-Depth Nutrition Comparison

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How are chia seeds and milk different?

  • Chia seeds are higher than milk in fiber, manganese, phosphorus, copper, iron, selenium, magnesium, vitamin B3, calcium, and vitamin B1.
  • Chia seeds cover your daily need for fiber, 138% more than milk.
  • Chia seeds contain 908 times more manganese than milk. Chia seeds contain 2.723mg of manganese, while milk contains 0.003mg.
  • Milk has a higher glycemic index (31) than chia seeds (15).

Seeds, chia seeds, dried and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.

Infographic

Chia seeds vs Milk 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%
Milk
Milk
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +2945.5%
Contains more CalciumCalcium +404.8%
Contains more PotassiumPotassium +171.3%
Contains more IronIron +25633.3%
Contains more CopperCopper +9140%
Contains more ZincZinc +990.5%
Contains more PhosphorusPhosphorus +805.3%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +90666.7%
Contains more SeleniumSelenium +1572.7%

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%
Milk
Milk
7
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B3Vitamin B3 +9394.6%
Contains more FolateFolate +880%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.185mg

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
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +390.8%
Contains more FatsFats +3069.1%
Contains more CarbsCarbs +744.1%
Contains more OtherOther +540%
Contains more WaterWater +1450.3%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +733.6%
Contains more Poly. FatPolyunsaturated fat +67514.3%
Contains less Sat. FatSaturated fat -81%

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 Milk
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Milk DV% diff.
Polyunsaturated fat 23.665g 0.035g 158%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.003mg 118%
Phosphorus 860mg 95mg 109%
Copper 0.924mg 0.01mg 102%
Iron 7.72mg 0.03mg 96%
Selenium 55.2µg 3.3µg 94%
Magnesium 335mg 11mg 77%
Vitamin B3 8.83mg 0.093mg 55%
Calcium 631mg 125mg 51%
Vitamin B1 0.62mg 0.02mg 50%
Fats 30.74g 0.97g 46%
Zinc 4.58mg 0.42mg 38%
Protein 16.54g 3.37g 26%
Calories 486kcal 42kcal 22%
Vitamin B12 0µg 0.47µg 20%
Carbs 42.12g 4.99g 12%
Saturated fat 3.33g 0.633g 12%
Folate 49µg 5µg 11%
Potassium 407mg 150mg 8%
Vitamin B5 0.361mg 7%
Vitamin D 1.2µg 6%
Vitamin D 48IU 6%
Vitamin A 58µg 6%
Monounsaturated fat 2.309g 0.277g 5%
Choline 17.7mg 3%
Vitamin B6 0.037mg 3%
Vitamin E 0.5mg 0.01mg 3%
Cholesterol 0mg 5mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin B2 0.17mg 0.185mg 1%
Sodium 16mg 44mg 1%
Net carbs 7.72g 4.99g N/A
Sugar 5.2g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.043mg 0%
Threonine 0.709mg 0.143mg 0%
Isoleucine 0.801mg 0.174mg 0%
Leucine 1.371mg 0.319mg 0%
Lysine 0.97mg 0.282mg 0%
Methionine 0.588mg 0.088mg 0%
Phenylalanine 1.016mg 0.174mg 0%
Valine 0.95mg 0.22mg 0%
Histidine 0.531mg 0.101mg 0%
Omega-3 - ALA 17.83g 0.004g N/A
Omega-6 - Linoleic acid 5.835g 0.027g N/A

Which food is preferable for your diet?

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

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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
15%
Milk
Minerals Daily Need Coverage Score
221%
Chia seeds
14%
Milk

Comparison summary

Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 2.697g)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 5.2g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 16)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.6)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.