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  6. Chia seeds vs. Pilaf

Chia seeds vs. Pilaf — In-Depth Nutrition Comparison

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How are chia seeds and pilaf different?

  • Chia seeds are richer in fiber, phosphorus, copper, manganese, magnesium, iron, calcium, and selenium, while pilaf is higher in folate.
  • Chia seeds cover your daily need for fiber, 133% more than pilaf.
  • Chia seeds contain 10 times more magnesium than pilaf. Chia seeds contain 335mg of magnesium, while pilaf contains 32mg.
  • Chia seeds are lower in sodium.
  • Pilaf has a higher glycemic index (60) than chia seeds (15).

Seeds, chia seeds, dried and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.

Infographic

Chia seeds vs Pilaf 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%
Pilaf
Pilaf
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +946.9%
Contains more CalciumCalcium +660.2%
Contains more PotassiumPotassium +116.5%
Contains more IronIron +216.4%
Contains more CopperCopper +456.6%
Contains more ZincZinc +353.5%
Contains more PhosphorusPhosphorus +458.4%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +208.7%
Contains more SeleniumSelenium +70.4%

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%
Pilaf
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +95.4%
Contains more Vitamin B3Vitamin B3 +44.1%
Contains more Vitamin CVitamin C +156.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +332.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.603mg

All nutrients comparison - raw data values

Nutrient Chia seeds Pilaf DV% diff.
Polyunsaturated fat 23.665g 0.377g 155%
Fiber 34.4g 1.2g 133%
Phosphorus 860mg 154mg 101%
Copper 0.924mg 0.166mg 84%
Manganese 2.723mg 0.882mg 80%
Magnesium 335mg 32mg 72%
Iron 7.72mg 2.44mg 66%
Sodium 16mg 1303mg 56%
Calcium 631mg 83mg 55%
Fats 30.74g 1.37g 45%
Folate 49µg 212µg 41%
Selenium 55.2µg 32.4µg 41%
Zinc 4.58mg 1.01mg 32%
Vitamin B6 0.4mg 31%
Starch 71.23g 29%
Vitamin B3 8.83mg 6.127mg 17%
Vitamin B5 0.715mg 14%
Saturated fat 3.33g 0.307g 14%
Protein 16.54g 10.42g 12%
Carbs 42.12g 76.31g 11%
Calories 486kcal 359kcal 6%
Vitamin B2 0.17mg 0.087mg 6%
Potassium 407mg 188mg 6%
Monounsaturated fat 2.309g 0.373g 5%
Vitamin C 1.6mg 4.1mg 3%
Choline 17.5mg 3%
Vitamin E 0.5mg 0.04mg 3%
Vitamin B1 0.62mg 0.603mg 1%
Vitamin B12 0µg 0.02µg 1%
Net carbs 7.72g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.53g N/A
Vitamin A 4µg 0%
Vitamin K 0.5µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.086mg 0%
Threonine 0.709mg 0.221mg 0%
Isoleucine 0.801mg 0.279mg 0%
Leucine 1.371mg 0.523mg 0%
Lysine 0.97mg 0.189mg 0%
Methionine 0.588mg 0.145mg 0%
Phenylalanine 1.016mg 0.32mg 0%
Valine 0.95mg 0.374mg 0%
Histidine 0.531mg 0.15mg 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
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +58.7%
Contains more FatsFats +2143.8%
Contains more OtherOther +24.4%
Contains more CarbsCarbs +81.2%
Contains more WaterWater +38.6%

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
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +519%
Contains more Poly. FatPolyunsaturated fat +6177.2%
Contains less Sat. FatSaturated fat -90.8%

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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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.