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  6. Chia seeds vs. Minestrone

Chia seeds vs. Minestrone — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and minestrone?

  • Minestrone has less fiber, phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc than chia seeds.
  • Chia seeds' daily need coverage for fiber is 136% higher.
  • Chia seeds have 112 times more magnesium than minestrone. Chia seeds have 335mg of magnesium, while minestrone has 3mg.
  • Chia seeds have a lower glycemic index than minestrone.

We used Seeds, chia seeds, dried and Soup, minestrone, canned, prepared with equal volume water types in this comparison.

Infographic

Chia seeds vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +11066.7%
Contains more CalciumCalcium +4407.1%
Contains more PotassiumPotassium +213.1%
Contains more IronIron +1931.6%
Contains more CopperCopper +1711.8%
Contains more ZincZinc +1377.4%
Contains more PhosphorusPhosphorus +3639.1%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +1691.4%
Contains more SeleniumSelenium +∞%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2718.2%
Contains more Vitamin B2Vitamin B2 +844.4%
Contains more Vitamin B3Vitamin B3 +2158.3%
Contains more FolateFolate +226.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Minestrone DV% diff.
Polyunsaturated fat 23.665g 0.46g 155%
Fiber 34.4g 0.4g 136%
Phosphorus 860mg 23mg 120%
Manganese 2.723mg 0.152mg 112%
Selenium 55.2µg 100%
Copper 0.924mg 0.051mg 97%
Iron 7.72mg 0.38mg 92%
Magnesium 335mg 3mg 79%
Calcium 631mg 14mg 62%
Vitamin B3 8.83mg 0.391mg 53%
Vitamin B1 0.62mg 0.022mg 50%
Fats 30.74g 1.04g 46%
Zinc 4.58mg 0.31mg 39%
Protein 16.54g 1.77g 30%
Calories 486kcal 34kcal 23%
Saturated fat 3.33g 0.23g 14%
Carbs 42.12g 4.66g 12%
Vitamin B2 0.17mg 0.018mg 12%
Sodium 16mg 254mg 10%
Folate 49µg 15µg 9%
Potassium 407mg 130mg 8%
Vitamin A 49µg 5%
Monounsaturated fat 2.309g 0.29g 5%
Vitamin B5 0.14mg 3%
Vitamin B6 0.041mg 3%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 0.5mg 1%
Net carbs 7.72g 4.26g N/A
Cholesterol 0mg 1mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.013mg 0%
Threonine 0.709mg 0.043mg 0%
Isoleucine 0.801mg 0.054mg 0%
Leucine 1.371mg 0.098mg 0%
Lysine 0.97mg 0.076mg 0%
Methionine 0.588mg 0.018mg 0%
Phenylalanine 1.016mg 0.064mg 0%
Valine 0.95mg 0.074mg 0%
Histidine 0.531mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +834.5%
Contains more FatsFats +2855.8%
Contains more CarbsCarbs +803.9%
Contains more OtherOther +300%
Contains more WaterWater +1474.7%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +696.2%
Contains more Poly. FatPolyunsaturated fat +5044.6%
Contains less Sat. FatSaturated fat -93.1%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.