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  6. Chia seeds vs. Ostrich

Chia seeds vs. Ostrich — In-Depth Nutrition Comparison

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Important differences between chia seeds and ostrich

  • Chia seeds have more fiber, manganese, phosphorus, copper, magnesium, calcium, iron, vitamin B1, and selenium; however, ostrich has more vitamin B12.
  • Ostrich's daily need coverage for vitamin B12 is 260% more.
  • Chia seeds have a higher glycemic index than ostrich.

The food varieties used in the comparison are Seeds, chia seeds, dried and Ostrich, tip trimmed, cooked.

Infographic

Chia seeds vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +10416.7%
Contains more PotassiumPotassium +12.4%
Contains more IronIron +176.7%
Contains more CopperCopper +507.9%
Contains more PhosphorusPhosphorus +242.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +14231.6%
Contains more SeleniumSelenium +47.2%
~equal in Zinc ~4.85mg

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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +167.2%
Contains more Vitamin B3Vitamin B3 +23.6%
Contains more FolateFolate +226.7%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Polyunsaturated fat 23.665g 0.44g 155%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.019mg 118%
Phosphorus 860mg 251mg 87%
Copper 0.924mg 0.152mg 86%
Magnesium 335mg 25mg 74%
Calcium 631mg 6mg 63%
Iron 7.72mg 2.79mg 62%
Fats 30.74g 2.57g 43%
Vitamin B6 0.545mg 42%
Vitamin B1 0.62mg 0.232mg 32%
Selenium 55.2µg 37.5µg 32%
Cholesterol 0mg 85mg 28%
Vitamin B5 1.318mg 26%
Protein 16.54g 28.49g 24%
Calories 486kcal 145kcal 17%
Carbs 42.12g 0g 14%
Vitamin B3 8.83mg 7.143mg 11%
Saturated fat 3.33g 1g 11%
Folate 49µg 15µg 9%
Vitamin B2 0.17mg 0.292mg 9%
Monounsaturated fat 2.309g 0.97g 3%
Sodium 16mg 80mg 3%
Vitamin E 0.5mg 0.23mg 2%
Zinc 4.58mg 4.85mg 2%
Vitamin C 1.6mg 0mg 2%
Potassium 407mg 362mg 1%
Net carbs 7.72g 0g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.254mg 0%
Threonine 0.709mg 1.25mg 0%
Isoleucine 0.801mg 1.354mg 0%
Leucine 1.371mg 2.315mg 0%
Lysine 0.97mg 2.516mg 0%
Methionine 0.588mg 0.796mg 0%
Phenylalanine 1.016mg 1.176mg 0%
Valine 0.95mg 1.407mg 0%
Histidine 0.531mg 0.716mg 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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more FatsFats +1096.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1016.3%
Contains more ProteinProtein +72.2%
Contains more WaterWater +1081.2%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains more Mono. FatMonounsaturated fat +138%
Contains more Poly. FatPolyunsaturated fat +5278.4%
Contains less Sat. FatSaturated fat -70%

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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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.