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  6. Chia seeds vs. Pacific saury raw

Chia seeds vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are chia seeds and pacific saury raw different?

  • Chia seeds are richer in fiber, manganese, copper, phosphorus, iron, selenium, magnesium, calcium, and vitamin B1, while pacific saury raw is higher in vitamin B12.
  • Chia seeds cover your daily need for fiber, 138% more than pacific saury raw.
  • Chia seeds contain 18 times more copper than pacific saury raw. Chia seeds contain 0.924mg of copper, while pacific saury raw contains 0.051mg.
  • Chia seeds have a higher glycemic index (15) than pacific saury raw (0).

Seeds, chia seeds, dried and Fish, pike, northern, raw types were used in this article.

Infographic

Chia seeds vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +980.6%
Contains more CalciumCalcium +1007%
Contains more PotassiumPotassium +57.1%
Contains more IronIron +1303.6%
Contains more CopperCopper +1711.8%
Contains more ZincZinc +583.6%
Contains more PhosphorusPhosphorus +290.9%
Contains less SodiumSodium -59%
Contains more ManganeseManganese +1034.6%
Contains more SeleniumSelenium +338.1%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +969%
Contains more Vitamin B2Vitamin B2 +169.8%
Contains more Vitamin B3Vitamin B3 +283.9%
Contains more FolateFolate +226.7%
Contains more Vitamin CVitamin C +137.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Pacific saury raw DV% diff.
Polyunsaturated fat 23.665g 0.202g 156%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.24mg 108%
Copper 0.924mg 0.051mg 97%
Phosphorus 860mg 220mg 91%
Iron 7.72mg 0.55mg 90%
Vitamin B12 0µg 2µg 83%
Selenium 55.2µg 12.6µg 77%
Magnesium 335mg 31mg 72%
Calcium 631mg 57mg 57%
Vitamin B1 0.62mg 0.058mg 47%
Fats 30.74g 0.69g 46%
Vitamin B3 8.83mg 2.3mg 41%
Zinc 4.58mg 0.67mg 36%
Calories 486kcal 88kcal 20%
Vitamin B5 0.75mg 15%
Saturated fat 3.33g 0.118g 15%
Carbs 42.12g 0g 14%
Vitamin D 2.5µg 13%
Cholesterol 0mg 39mg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Folate 49µg 15µg 9%
Vitamin B6 0.117mg 9%
Vitamin B2 0.17mg 0.063mg 8%
Monounsaturated fat 2.309g 0.157g 5%
Protein 16.54g 19.26g 5%
Potassium 407mg 259mg 4%
Vitamin E 0.5mg 0.2mg 2%
Vitamin A 21µg 2%
Vitamin C 1.6mg 3.8mg 2%
Sodium 16mg 39mg 1%
Net carbs 7.72g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.216mg 0%
Threonine 0.709mg 0.844mg 0%
Isoleucine 0.801mg 0.887mg 0%
Leucine 1.371mg 1.565mg 0%
Lysine 0.97mg 1.768mg 0%
Methionine 0.588mg 0.57mg 0%
Phenylalanine 1.016mg 0.752mg 0%
Valine 0.95mg 0.992mg 0%
Histidine 0.531mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +4355.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +324.8%
Contains more ProteinProtein +16.4%
Contains more WaterWater +1260.7%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +1370.7%
Contains more Poly. FatPolyunsaturated fat +11615.3%
Contains less Sat. FatSaturated fat -96.5%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.