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  6. Chia seeds vs. Mustard Greens Raw

Chia seeds vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and mustard Greens Raw?

  • Chia seeds are richer in fiber, phosphorus, selenium, copper, iron, magnesium, calcium, and vitamin B3, yet mustard Greens Raw are richer in vitamin C and vitamin A.
  • Chia seeds' daily need coverage for fiber is 125% higher.
  • Chia seeds have 61 times more selenium than mustard Greens Raw. Chia seeds have 55.2µg of selenium, while mustard Greens Raw have 0.9µg.
  • Chia seeds have a lower glycemic index than mustard Greens Raw.

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

Infographic

Chia seeds vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +946.9%
Contains more CalciumCalcium +448.7%
Contains more IronIron +370.7%
Contains more CopperCopper +460%
Contains more ZincZinc +1732%
Contains more PhosphorusPhosphorus +1382.8%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +6033.3%
~equal in Potassium ~384mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +675%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin B3Vitamin B3 +1003.8%
Contains more FolateFolate +308.3%
Contains more Vitamin CVitamin C +4275%
Contains more Vitamin EVitamin E +302%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Polyunsaturated fat 23.665g 0.038g 158%
Fiber 34.4g 3.2g 125%
Manganese 2.723mg 118%
Phosphorus 860mg 58mg 115%
Selenium 55.2µg 0.9µg 99%
Copper 0.924mg 0.165mg 84%
Vitamin C 1.6mg 70mg 76%
Iron 7.72mg 1.64mg 76%
Magnesium 335mg 32mg 72%
Calcium 631mg 115mg 52%
Vitamin B3 8.83mg 0.8mg 50%
Fats 30.74g 0.42g 47%
Vitamin B1 0.62mg 0.08mg 45%
Zinc 4.58mg 0.25mg 39%
Protein 16.54g 2.86g 27%
Calories 486kcal 27kcal 23%
Vitamin A 151µg 17%
Saturated fat 3.33g 0.01g 15%
Vitamin B6 0.18mg 14%
Carbs 42.12g 4.67g 12%
Vitamin E 0.5mg 2.01mg 10%
Folate 49µg 12µg 9%
Monounsaturated fat 2.309g 0.092g 6%
Vitamin B2 0.17mg 0.11mg 5%
Vitamin B5 0.21mg 4%
Potassium 407mg 384mg 1%
Net carbs 7.72g 1.47g N/A
Sugar 1.32g N/A
Sodium 16mg 20mg 0%
Trans fat 0.14g 0g N/A
Choline 0.5mg 0%
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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +478.3%
Contains more FatsFats +7219%
Contains more CarbsCarbs +801.9%
Contains more OtherOther +255.6%
Contains more WaterWater +1463.8%

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +2409.8%
Contains more Poly. FatPolyunsaturated fat +62176.3%
Contains less Sat. FatSaturated fat -99.7%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.