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 are higher than millet in fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily need for fiber, 132% more than millet.
  • Chia seeds contain 210 times more calcium than millet. Chia seeds contain 631mg of calcium, while millet contains 3mg.
  • Millet has a higher glycemic index (71) than chia seeds (15).

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% 0% 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% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Millet DV% diff.
Polyunsaturated fat 23.665g 0.508g 154%
Fiber 34.4g 1.3g 132%
Phosphorus 860mg 100mg 109%
Manganese 2.723mg 0.272mg 107%
Selenium 55.2µg 0.9µg 99%
Iron 7.72mg 0.63mg 89%
Copper 0.924mg 0.161mg 85%
Magnesium 335mg 44mg 69%
Calcium 631mg 3mg 63%
Vitamin B3 8.83mg 1.33mg 47%
Fats 30.74g 1g 46%
Vitamin B1 0.62mg 0.106mg 43%
Zinc 4.58mg 0.91mg 33%
Protein 16.54g 3.51g 26%
Calories 486kcal 119kcal 18%
Saturated fat 3.33g 0.172g 14%
Potassium 407mg 62mg 10%
Vitamin B6 0.108mg 8%
Folate 49µg 19µg 8%
Vitamin B2 0.17mg 0.082mg 7%
Carbs 42.12g 23.67g 6%
Monounsaturated fat 2.309g 0.184g 5%
Vitamin B5 0.171mg 3%
Vitamin E 0.5mg 0.02mg 3%
Choline 11.2mg 2%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 2mg 1%
Net carbs 7.72g 22.37g N/A
Sugar 0.13g N/A
Vitamin K 0.3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.038mg 0%
Threonine 0.709mg 0.113mg 0%
Isoleucine 0.801mg 0.148mg 0%
Leucine 1.371mg 0.446mg 0%
Lysine 0.97mg 0.067mg 0%
Methionine 0.588mg 0.07mg 0%
Phenylalanine 1.016mg 0.185mg 0%
Valine 0.95mg 0.184mg 0%
Histidine 0.531mg 0.075mg 0%
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
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%

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 Oats
Oats
Millet
Millet vs Rice
Rice

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.