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  6. Chia seeds vs. Mussels

Chia seeds vs. Mussels — In-Depth Nutrition Comparison

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Differences between chia seeds and mussels

  • Chia seeds have more fiber, copper, phosphorus, magnesium, calcium, vitamin B3, and vitamin B1, while mussels has more vitamin B12, manganese, and selenium.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of mussels is 50.

The food types used in this comparison are Seeds, chia seeds, dried and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Chia seeds vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +805.4%
Contains more CalciumCalcium +1812.1%
Contains more PotassiumPotassium +51.9%
Contains more IronIron +14.9%
Contains more CopperCopper +520.1%
Contains more ZincZinc +71.5%
Contains more PhosphorusPhosphorus +201.8%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +149.7%
Contains more SeleniumSelenium +62.3%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B3Vitamin B3 +194.3%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin B2Vitamin B2 +147.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +55.1%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 2.723mg 6.8mg 177%
Polyunsaturated fat 23.665g 1.212g 150%
Fiber 34.4g 0g 138%
Copper 0.924mg 0.149mg 86%
Phosphorus 860mg 285mg 82%
Magnesium 335mg 37mg 71%
Selenium 55.2µg 89.6µg 63%
Calcium 631mg 33mg 60%
Fats 30.74g 4.48g 40%
Vitamin B3 8.83mg 3mg 36%
Vitamin B1 0.62mg 0.3mg 27%
Vitamin B5 0.95mg 19%
Cholesterol 0mg 56mg 19%
Vitamin B2 0.17mg 0.42mg 19%
Zinc 4.58mg 2.67mg 17%
Calories 486kcal 172kcal 16%
Sodium 16mg 369mg 15%
Protein 16.54g 23.8g 15%
Iron 7.72mg 6.72mg 13%
Vitamin C 1.6mg 13.6mg 13%
Carbs 42.12g 7.39g 12%
Saturated fat 3.33g 0.85g 11%
Vitamin A 91µg 10%
Vitamin B6 0.1mg 8%
Folate 49µg 76µg 7%
Potassium 407mg 268mg 4%
Vitamin E 0.5mg 3%
Monounsaturated fat 2.309g 1.014g 3%
Net carbs 7.72g 7.39g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.267mg 0%
Threonine 0.709mg 1.025mg 0%
Isoleucine 0.801mg 1.036mg 0%
Leucine 1.371mg 1.676mg 0%
Lysine 0.97mg 1.779mg 0%
Methionine 0.588mg 0.537mg 0%
Phenylalanine 1.016mg 0.853mg 0%
Valine 0.95mg 1.04mg 0%
Histidine 0.531mg 0.457mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.044g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more FatsFats +586.2%
Contains more CarbsCarbs +470%
Contains more OtherOther +50.9%
Contains more ProteinProtein +43.9%
Contains more WaterWater +954.3%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +127.7%
Contains more Poly. FatPolyunsaturated fat +1852.6%
Contains less Sat. FatSaturated fat -74.5%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.