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  6. Chia seeds vs. Millet raw

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

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What are the differences between chia seeds and millet raw?

  • Chia seeds are richer than millet raw in fiber, selenium, phosphorus, calcium, iron, magnesium, manganese, zinc, vitamin B3, and copper.
  • Chia seeds' daily need coverage for fiber is 104% more.
  • Chia seeds have 79 times more calcium than millet raw. While chia seeds have 631mg of calcium, millet raw has only 8mg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Millet, raw types in this article.

Infographic

Chia seeds vs Millet 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +193.9%
Contains more CalciumCalcium +7787.5%
Contains more PotassiumPotassium +108.7%
Contains more IronIron +156.5%
Contains more CopperCopper +23.2%
Contains more ZincZinc +172.6%
Contains more PhosphorusPhosphorus +201.8%
Contains more ManganeseManganese +66.9%
Contains more SeleniumSelenium +1944.4%
Contains less SodiumSodium -68.8%

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% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +47.3%
Contains more Vitamin B3Vitamin B3 +87.1%
Contains more Vitamin B2Vitamin B2 +70.6%
Contains more FolateFolate +73.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Millet raw DV% diff.
Polyunsaturated fat 23.665g 2.134g 144%
Fiber 34.4g 8.5g 104%
Selenium 55.2µg 2.7µg 95%
Phosphorus 860mg 285mg 82%
Calcium 631mg 8mg 62%
Iron 7.72mg 3.01mg 59%
Magnesium 335mg 114mg 53%
Manganese 2.723mg 1.632mg 47%
Fats 30.74g 4.22g 41%
Vitamin B6 0.384mg 30%
Zinc 4.58mg 1.68mg 26%
Vitamin B3 8.83mg 4.72mg 26%
Copper 0.924mg 0.75mg 19%
Vitamin B5 0.848mg 17%
Vitamin B1 0.62mg 0.421mg 17%
Saturated fat 3.33g 0.723g 12%
Protein 16.54g 11.02g 11%
Carbs 42.12g 72.85g 10%
Folate 49µg 85µg 9%
Vitamin B2 0.17mg 0.29mg 9%
Potassium 407mg 195mg 6%
Calories 486kcal 378kcal 5%
Monounsaturated fat 2.309g 0.773g 4%
Vitamin E 0.5mg 0.05mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin K 0.9µg 1%
Net carbs 7.72g 64.35g N/A
Sodium 16mg 5mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.119mg 0%
Threonine 0.709mg 0.353mg 0%
Isoleucine 0.801mg 0.465mg 0%
Leucine 1.371mg 1.4mg 0%
Lysine 0.97mg 0.212mg 0%
Methionine 0.588mg 0.221mg 0%
Phenylalanine 1.016mg 0.58mg 0%
Valine 0.95mg 0.578mg 0%
Histidine 0.531mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +50.1%
Contains more FatsFats +628.4%
Contains more OtherOther +48.1%
Contains more CarbsCarbs +73%
Contains more WaterWater +49.5%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +198.7%
Contains more Poly. FatPolyunsaturated fat +1009%
Contains less Sat. FatSaturated fat -78.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.