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  6. Chia seeds vs. Mulberry

Chia seeds vs. Mulberry — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and mulberries?

  • Mulberries have less fiber, phosphorus, selenium, copper, magnesium, iron, calcium, vitamin B3, vitamin B1, and zinc than chia seeds.
  • Chia seeds' daily need coverage for fiber is 131% higher.
  • Chia seeds have 92 times more selenium than mulberries. Chia seeds have 55.2µg of selenium, while mulberries have 0.6µg.

We used Seeds, chia seeds, dried and Mulberries, raw types in this comparison.

Infographic

Chia seeds vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +1517.9%
Contains more PotassiumPotassium +109.8%
Contains more IronIron +317.3%
Contains more CopperCopper +1440%
Contains more ZincZinc +3716.7%
Contains more PhosphorusPhosphorus +2163.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +9100%
Contains less SodiumSodium -37.5%

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%
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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +2037.9%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B3Vitamin B3 +1324.2%
Contains more FolateFolate +716.7%
Contains more Vitamin CVitamin C +2175%
Contains more Vitamin EVitamin E +74%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Mulberry DV% diff.
Polyunsaturated fat 23.665g 0.207g 156%
Fiber 34.4g 1.7g 131%
Manganese 2.723mg 118%
Phosphorus 860mg 38mg 117%
Selenium 55.2µg 0.6µg 99%
Copper 0.924mg 0.06mg 96%
Magnesium 335mg 18mg 75%
Iron 7.72mg 1.85mg 73%
Calcium 631mg 39mg 59%
Vitamin B3 8.83mg 0.62mg 51%
Vitamin B1 0.62mg 0.029mg 49%
Fats 30.74g 0.39g 47%
Zinc 4.58mg 0.12mg 41%
Vitamin C 1.6mg 36.4mg 39%
Protein 16.54g 1.44g 30%
Calories 486kcal 43kcal 22%
Saturated fat 3.33g 0.027g 15%
Folate 49µg 6µg 11%
Carbs 42.12g 9.8g 11%
Vitamin K 7.8µg 7%
Monounsaturated fat 2.309g 0.041g 6%
Potassium 407mg 194mg 6%
Vitamin B2 0.17mg 0.101mg 5%
Vitamin B6 0.05mg 4%
Vitamin E 0.5mg 0.87mg 2%
Choline 12.3mg 2%
Net carbs 7.72g 8.1g N/A
Sugar 8.1g N/A
Sodium 16mg 10mg 0%
Vitamin A 1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +1048.6%
Contains more FatsFats +7782.1%
Contains more CarbsCarbs +329.8%
Contains more OtherOther +595.7%
Contains more WaterWater +1411.7%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +5531.7%
Contains more Poly. FatPolyunsaturated fat +11332.4%
Contains less Sat. FatSaturated fat -99.2%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.