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  6. Chia seeds vs. Palm oil

Chia seeds vs. Palm oil — In-Depth Nutrition Comparison

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Differences between chia seeds and palm oil

  • Chia seeds have more fiber, phosphorus, copper, selenium, iron, magnesium, calcium, and vitamin B3, while palm oil has more vitamin E.
  • Palm oil's daily need coverage for saturated fat is 230% higher.
  • The amount of saturated fat in chia seeds is lower.
  • Palm oil has a lower glycemic index. The glycemic index of palm oil is 0, while the glycemic index of chia seeds is 15.

The food types used in this comparison are Seeds, chia seeds, dried and Oil, palm.

Infographic

Chia seeds vs Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +77100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +3088%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Palm oil DV% diff.
Saturated fat 3.33g 49.3g 209%
Fiber 34.4g 0g 138%
Phosphorus 860mg 0mg 123%
Manganese 2.723mg 118%
Fats 30.74g 100g 107%
Copper 0.924mg 0mg 103%
Vitamin E 0.5mg 15.94mg 103%
Selenium 55.2µg 0µg 100%
Iron 7.72mg 0.01mg 96%
Polyunsaturated fat 23.665g 9.3g 96%
Monounsaturated fat 2.309g 37g 87%
Magnesium 335mg 0mg 80%
Calcium 631mg 0mg 63%
Vitamin B3 8.83mg 0mg 55%
Vitamin B1 0.62mg 0mg 52%
Zinc 4.58mg 0mg 42%
Protein 16.54g 0g 33%
Calories 486kcal 884kcal 20%
Carbs 42.12g 0g 14%
Vitamin B2 0.17mg 0mg 13%
Folate 49µg 0µg 12%
Potassium 407mg 0mg 12%
Vitamin K 8µg 7%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 0mg 1%
Net carbs 7.72g 0g N/A
Trans fat 0.14g N/A
Choline 0.3mg 0%
Tryptophan 0.436mg 0mg 0%
Threonine 0.709mg 0mg 0%
Isoleucine 0.801mg 0mg 0%
Leucine 1.371mg 0mg 0%
Lysine 0.97mg 0mg 0%
Methionine 0.588mg 0mg 0%
Phenylalanine 1.016mg 0mg 0%
Valine 0.95mg 0mg 0%
Histidine 0.531mg 0mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +225.3%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +154.5%
Contains more Mono. FatMonounsaturated fat +1502.4%

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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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.