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  6. Chia seeds vs. Mustard

Chia seeds vs. Mustard — In-Depth Nutrition Comparison

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Important differences between chia seeds and mustard

  • Mustard has less fiber, phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, and selenium.
  • Chia seeds' daily need coverage for fiber is 122% more.
  • Chia seeds have 16 times more vitamin B3 than mustard. Chia seeds have 8.83mg of vitamin B3, while mustard has 0.565mg.
  • Chia seeds are lower in sodium.
  • Mustard has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Mustard, prepared, yellow.

Infographic

Chia seeds vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +597.9%
Contains more CalciumCalcium +901.6%
Contains more PotassiumPotassium +167.8%
Contains more IronIron +379.5%
Contains more CopperCopper +1148.6%
Contains more ZincZinc +615.6%
Contains more PhosphorusPhosphorus +696.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +545.3%
Contains more SeleniumSelenium +64.8%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin EVitamin E +38.9%
Contains more Vitamin B1Vitamin B1 +250.3%
Contains more Vitamin B2Vitamin B2 +142.9%
Contains more Vitamin B3Vitamin B3 +1462.8%
Contains more FolateFolate +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Mustard DV% diff.
Polyunsaturated fat 23.665g 0.774g 153%
Fiber 34.4g 4g 122%
Phosphorus 860mg 108mg 107%
Manganese 2.723mg 0.422mg 100%
Copper 0.924mg 0.074mg 94%
Iron 7.72mg 1.61mg 76%
Magnesium 335mg 48mg 68%
Calcium 631mg 63mg 57%
Vitamin B3 8.83mg 0.565mg 52%
Sodium 16mg 1104mg 47%
Fats 30.74g 3.34g 42%
Selenium 55.2µg 33.5µg 39%
Vitamin B1 0.62mg 0.177mg 37%
Zinc 4.58mg 0.64mg 36%
Protein 16.54g 3.74g 26%
Calories 486kcal 60kcal 21%
Saturated fat 3.33g 0.214g 14%
Carbs 42.12g 5.83g 12%
Folate 49µg 7µg 11%
Potassium 407mg 152mg 8%
Vitamin B2 0.17mg 0.07mg 8%
Vitamin B5 0.254mg 5%
Vitamin B6 0.07mg 5%
Choline 22.4mg 4%
Vitamin C 1.6mg 0.3mg 1%
Vitamin E 0.5mg 0.36mg 1%
Vitamin K 1.4µg 1%
Vitamin A 5µg 1%
Net carbs 7.72g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.14g 0.009g N/A
Monounsaturated fat 2.309g 2.182g 0%
Tryptophan 0.436mg 0.009mg 0%
Threonine 0.709mg 0.167mg 0%
Isoleucine 0.801mg 0.146mg 0%
Leucine 1.371mg 0.292mg 0%
Lysine 0.97mg 0.264mg 0%
Methionine 0.588mg 0.076mg 0%
Phenylalanine 1.016mg 0.161mg 0%
Valine 0.95mg 0.189mg 0%
Histidine 0.531mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 17.83g 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 5.835g 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +342.2%
Contains more FatsFats +820.4%
Contains more CarbsCarbs +622.5%
Contains more OtherOther +42.4%
Contains more WaterWater +1343.4%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Poly. FatPolyunsaturated fat +2957.5%
Contains less Sat. FatSaturated fat -93.6%
~equal in Monounsaturated fat ~2.182g

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.