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  6. Chia seeds vs. Napa cabbage

Chia seeds vs. Napa cabbage — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and napa cabbage?

  • Napa cabbage has less phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc than chia seeds.
  • Chia seeds' daily need coverage for phosphorus is 120% higher.
  • Chia seeds have 138 times more selenium than napa cabbage. Chia seeds have 55.2µg of selenium, while napa cabbage has 0.4µg.
  • Chia seeds have a lower glycemic index than napa cabbage.

We used Seeds, chia seeds, dried and Cabbage, napa, cooked types in this comparison.

Infographic

Chia seeds vs Napa cabbage 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +4087.5%
Contains more CalciumCalcium +2075.9%
Contains more PotassiumPotassium +367.8%
Contains more IronIron +943.2%
Contains more CopperCopper +862.5%
Contains more ZincZinc +3171.4%
Contains more PhosphorusPhosphorus +4426.3%
Contains more ManganeseManganese +1241.4%
Contains more SeleniumSelenium +13700%
Contains less SodiumSodium -31.3%

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12300%
Contains more Vitamin B2Vitamin B2 +580%
Contains more Vitamin B3Vitamin B3 +1794.8%
Contains more FolateFolate +14%
Contains more Vitamin CVitamin C +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Napa cabbage DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 138%
Phosphorus 860mg 19mg 120%
Manganese 2.723mg 0.203mg 110%
Selenium 55.2µg 0.4µg 100%
Copper 0.924mg 0.096mg 92%
Iron 7.72mg 0.74mg 87%
Magnesium 335mg 8mg 78%
Calcium 631mg 29mg 60%
Vitamin B3 8.83mg 0.466mg 52%
Vitamin B1 0.62mg 0.005mg 51%
Fats 30.74g 0.17g 47%
Zinc 4.58mg 0.14mg 40%
Protein 16.54g 1.1g 31%
Calories 486kcal 12kcal 24%
Saturated fat 3.33g 15%
Carbs 42.12g 2.23g 13%
Vitamin B2 0.17mg 0.025mg 11%
Potassium 407mg 87mg 9%
Monounsaturated fat 2.309g 6%
Vitamin E 0.5mg 3%
Vitamin B6 0.037mg 3%
Folate 49µg 43µg 2%
Vitamin C 1.6mg 3.2mg 2%
Vitamin A 13µg 1%
Vitamin B5 0.035mg 1%
Net carbs 7.72g 2.23g N/A
Sodium 16mg 11mg 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
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more ProteinProtein +1403.6%
Contains more FatsFats +17982.4%
Contains more CarbsCarbs +1788.8%
Contains more OtherOther +2723.5%
Contains more WaterWater +1560.9%

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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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.