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Chia seeds vs. Scallion — In-Depth Nutrition Comparison

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What are the differences between chia seeds and scallion?

  • Chia seeds are richer than scallion in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 127% more.
  • Chia seeds have 92 times more selenium than scallion. While chia seeds have 55.2µg of selenium, scallion has only 0.6µg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Onions, spring or scallions (includes tops and bulb), raw types in this article.

Infographic

Chia seeds vs Scallion 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% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +1575%
Contains more CalciumCalcium +776.4%
Contains more PotassiumPotassium +47.5%
Contains more IronIron +421.6%
Contains more CopperCopper +1013.3%
Contains more ZincZinc +1074.4%
Contains more PhosphorusPhosphorus +2224.3%
Contains more ManganeseManganese +1601.9%
Contains more SeleniumSelenium +9100%
~equal in Sodium ~16mg

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin B1Vitamin B1 +1027.3%
Contains more Vitamin B2Vitamin B2 +112.5%
Contains more Vitamin B3Vitamin B3 +1581.9%
Contains more Vitamin CVitamin C +1075%
Contains more FolateFolate +30.6%
~equal in Vitamin E ~0.55mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +803.8%
Contains more FatsFats +16078.9%
Contains more CarbsCarbs +473.8%
Contains more OtherOther +492.6%
Contains more WaterWater +1448.8%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +8451.9%
Contains more Poly. FatPolyunsaturated fat +31879.7%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Scallion
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Scallion DV% diff.
Vitamin K 207µg 173%
Polyunsaturated fat 23.665g 0.074g 157%
Fiber 34.4g 2.6g 127%
Phosphorus 860mg 37mg 118%
Manganese 2.723mg 0.16mg 111%
Selenium 55.2µg 0.6µg 99%
Copper 0.924mg 0.083mg 93%
Iron 7.72mg 1.48mg 78%
Magnesium 335mg 20mg 75%
Calcium 631mg 72mg 56%
Vitamin B3 8.83mg 0.525mg 52%
Fats 30.74g 0.19g 47%
Vitamin B1 0.62mg 0.055mg 47%
Zinc 4.58mg 0.39mg 38%
Protein 16.54g 1.83g 29%
Calories 486kcal 32kcal 23%
Vitamin C 1.6mg 18.8mg 19%
Saturated fat 3.33g 0.032g 15%
Carbs 42.12g 7.34g 12%
Vitamin B2 0.17mg 0.08mg 7%
Monounsaturated fat 2.309g 0.027g 6%
Vitamin A 50µg 6%
Vitamin B6 0.061mg 5%
Folate 49µg 64µg 4%
Potassium 407mg 276mg 4%
Vitamin B5 0.075mg 2%
Choline 5.7mg 1%
Net carbs 7.72g 4.74g N/A
Sugar 2.33g N/A
Sodium 16mg 16mg 0%
Vitamin E 0.5mg 0.55mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.02mg 0%
Threonine 0.709mg 0.072mg 0%
Isoleucine 0.801mg 0.077mg 0%
Leucine 1.371mg 0.109mg 0%
Lysine 0.97mg 0.091mg 0%
Methionine 0.588mg 0.02mg 0%
Phenylalanine 1.016mg 0.059mg 0%
Valine 0.95mg 0.081mg 0%
Histidine 0.531mg 0.032mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Scallion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
55%
Scallion
Minerals Daily Need Coverage Score
221%
Chia seeds
20%
Scallion

Comparison summary

Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 3.298g)
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.33g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 17)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (16 mg)

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.