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  6. Chia seeds vs. Shiitake

Chia seeds vs. Shiitake — In-Depth Nutrition Comparison

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The main differences between chia seeds and shiitake

  • Chia seeds are richer than shiitake in fiber, manganese, phosphorus, iron, selenium, copper, magnesium, calcium, vitamin B1, and zinc.
  • Daily need coverage for fiber for chia seeds is 128% higher.
  • Chia seeds contain 316 times more calcium than shiitake. Chia seeds contain 631mg of calcium, while shiitake contains 2mg.
  • Chia seeds have a lower glycemic index than shiitake.

Food types used in this article are Seeds, chia seeds, dried and Mushrooms, shiitake, raw.

Infographic

Chia seeds vs Shiitake 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +1575%
Contains more CalciumCalcium +31450%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +1782.9%
Contains more CopperCopper +550.7%
Contains more ZincZinc +344.7%
Contains more PhosphorusPhosphorus +667.9%
Contains more ManganeseManganese +1083.9%
Contains more SeleniumSelenium +868.4%
Contains less SodiumSodium -43.8%

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% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4033.3%
Contains more Vitamin B3Vitamin B3 +127.8%
Contains more FolateFolate +276.9%
Contains more Vitamin B2Vitamin B2 +27.6%
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Shiitake DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 2.5g 128%
Manganese 2.723mg 0.23mg 108%
Phosphorus 860mg 112mg 107%
Iron 7.72mg 0.41mg 91%
Selenium 55.2µg 5.7µg 90%
Copper 0.924mg 0.142mg 87%
Magnesium 335mg 20mg 75%
Calcium 631mg 2mg 63%
Vitamin B1 0.62mg 0.015mg 50%
Fats 30.74g 0.49g 47%
Zinc 4.58mg 1.03mg 32%
Vitamin B3 8.83mg 3.877mg 31%
Vitamin B5 1.5mg 30%
Protein 16.54g 2.24g 29%
Vitamin B6 0.293mg 23%
Calories 486kcal 34kcal 23%
Saturated fat 3.33g 15%
Carbs 42.12g 6.79g 12%
Folate 49µg 13µg 9%
Monounsaturated fat 2.309g 6%
Vitamin B2 0.17mg 0.217mg 4%
Vitamin E 0.5mg 3%
Potassium 407mg 304mg 3%
Vitamin D 18IU 2%
Vitamin D 0.4µg 2%
Vitamin C 1.6mg 2%
Net carbs 7.72g 4.29g N/A
Sugar 2.38g N/A
Sodium 16mg 9mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.011mg 0%
Threonine 0.709mg 0.134mg 0%
Isoleucine 0.801mg 0.111mg 0%
Leucine 1.371mg 0.189mg 0%
Lysine 0.97mg 0.134mg 0%
Methionine 0.588mg 0.033mg 0%
Phenylalanine 1.016mg 0.111mg 0%
Valine 0.95mg 0.145mg 0%
Histidine 0.531mg 0.056mg 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% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +638.4%
Contains more FatsFats +6173.5%
Contains more CarbsCarbs +520.3%
Contains more OtherOther +548.6%
Contains more WaterWater +1447.2%

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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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.