Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Millet

Chia seeds vs. Millet — In-Depth Nutrition Comparison

Compare

How are Chia seeds and Millet different?

  • Chia seeds is higher than Millet in Fiber, Phosphorus, Manganese, Selenium, Iron, Copper, Magnesium, Calcium, Vitamin B3, and Vitamin B1.
  • Chia seeds covers your daily need of Fiber 132% more than Millet.
  • Chia seeds contains 210 times more Calcium than Millet. Chia seeds contains 631mg of Calcium, while Millet contains 3mg.

Seeds, chia seeds, dried and Millet, cooked types were used in this article.

Infographic

Chia seeds vs Millet 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%
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more MagnesiumMagnesium +661.4%
Contains more CalciumCalcium +20933.3%
Contains more PotassiumPotassium +556.5%
Contains more IronIron +1125.4%
Contains more CopperCopper +473.9%
Contains more ZincZinc +403.3%
Contains more PhosphorusPhosphorus +760%
Contains more ManganeseManganese +901.1%
Contains more SeleniumSelenium +6033.3%
Contains less SodiumSodium -87.5%

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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Millet
Millet
4
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% 0.18% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +484.9%
Contains more Vitamin B2Vitamin B2 +107.3%
Contains more Vitamin B3Vitamin B3 +563.9%
Contains more FolateFolate +157.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +371.2%
Contains more FatsFats +2974%
Contains more CarbsCarbs +77.9%
Contains more OtherOther +1070.7%
Contains more WaterWater +1131.2%

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
Millet
Millet
1
20% 21% 59%
Saturated Fat: Sat. Fat 0.172 g
Monounsaturated Fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated Fat +1154.9%
Contains more Poly. FatPolyunsaturated fat +4558.5%
Contains less Sat. FatSaturated Fat -94.8%

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 Millet
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Millet Opinion
Calories 486kcal 119kcal Chia seeds
Protein 16.54g 3.51g Chia seeds
Fats 30.74g 1g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 22.37g Millet
Carbs 42.12g 23.67g Chia seeds
Magnesium 335mg 44mg Chia seeds
Calcium 631mg 3mg Chia seeds
Potassium 407mg 62mg Chia seeds
Iron 7.72mg 0.63mg Chia seeds
Sugar 0.13g Chia seeds
Fiber 34.4g 1.3g Chia seeds
Copper 0.924mg 0.161mg Chia seeds
Zinc 4.58mg 0.91mg Chia seeds
Phosphorus 860mg 100mg Chia seeds
Sodium 16mg 2mg Millet
Vitamin A 54IU 3IU Chia seeds
Vitamin E 0.5mg 0.02mg Chia seeds
Manganese 2.723mg 0.272mg Chia seeds
Selenium 55.2µg 0.9µg Chia seeds
Vitamin B1 0.62mg 0.106mg Chia seeds
Vitamin B2 0.17mg 0.082mg Chia seeds
Vitamin B3 8.83mg 1.33mg Chia seeds
Vitamin B5 0.171mg Millet
Vitamin B6 0.108mg Millet
Vitamin K 0.3µg Millet
Folate 49µg 19µg Chia seeds
Trans Fat 0.14g Millet
Choline 11.2mg Millet
Saturated Fat 3.33g 0.172g Millet
Monounsaturated Fat 2.309g 0.184g Chia seeds
Polyunsaturated fat 23.665g 0.508g Chia seeds
Tryptophan 0.436mg 0.038mg Chia seeds
Threonine 0.709mg 0.113mg Chia seeds
Isoleucine 0.801mg 0.148mg Chia seeds
Leucine 1.371mg 0.446mg Chia seeds
Lysine 0.97mg 0.067mg Chia seeds
Methionine 0.588mg 0.07mg Chia seeds
Phenylalanine 1.016mg 0.185mg Chia seeds
Valine 0.95mg 0.184mg Chia seeds
Histidine 0.531mg 0.075mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

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

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Millet
Millet vs Brown rice
Brown rice
Millet
Millet vs Oat
Oat
Millet
Millet vs Rice
Rice

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
10%
Millet
Minerals Daily Need Coverage Score
221%
Chia seeds
22%
Millet

Comparison summary

Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 3.158g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.13g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 56)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.