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Chia seeds vs. Prunes — In-Depth Nutrition Comparison

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What are the differences between chia seeds and prunes?

  • Chia seeds are richer than prunes in phosphorus, fiber, manganese, selenium, iron, copper, magnesium, calcium, vitamin B1, and vitamin B3.
  • Chia seeds' daily need coverage for phosphorus is 113% more.
  • Chia seeds have 184 times more selenium than prunes. While chia seeds have 55.2µg of selenium, prunes have only 0.3µg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Plums, dried (prunes), uncooked types in this article.

Infographic

Chia seeds vs Prunes infographic
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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%
Prunes
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +717.1%
Contains more CalciumCalcium +1367.4%
Contains more IronIron +730.1%
Contains more CopperCopper +228.8%
Contains more ZincZinc +940.9%
Contains more PhosphorusPhosphorus +1146.4%
Contains more ManganeseManganese +810.7%
Contains more SeleniumSelenium +18300%
Contains more PotassiumPotassium +79.9%
Contains less SodiumSodium -87.5%

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%
Prunes
5
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin EVitamin E +16.3%
Contains more Vitamin B1Vitamin B1 +1115.7%
Contains more Vitamin B3Vitamin B3 +369.2%
Contains more FolateFolate +1125%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.186mg
~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
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +658.7%
Contains more FatsFats +7989.5%
Contains more OtherOther +81.8%
Contains more CarbsCarbs +51.7%
Contains more WaterWater +433.1%

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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +4256.6%
Contains more Poly. FatPolyunsaturated fat +38069.4%
Contains less Sat. FatSaturated fat -97.4%

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 Prunes
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Prunes DV% diff.
Polyunsaturated fat 23.665g 0.062g 157%
Phosphorus 860mg 69mg 113%
Fiber 34.4g 7.1g 109%
Manganese 2.723mg 0.299mg 105%
Selenium 55.2µg 0.3µg 100%
Iron 7.72mg 0.93mg 85%
Copper 0.924mg 0.281mg 71%
Magnesium 335mg 41mg 70%
Calcium 631mg 43mg 59%
Vitamin K 59.5µg 50%
Fats 30.74g 0.38g 47%
Vitamin B1 0.62mg 0.051mg 47%
Vitamin B3 8.83mg 1.882mg 43%
Zinc 4.58mg 0.44mg 38%
Protein 16.54g 2.18g 29%
Fructose 12.45g 16%
Vitamin B6 0.205mg 16%
Saturated fat 3.33g 0.088g 15%
Calories 486kcal 240kcal 12%
Folate 49µg 4µg 11%
Potassium 407mg 732mg 10%
Vitamin B5 0.422mg 8%
Carbs 42.12g 63.88g 7%
Monounsaturated fat 2.309g 0.053g 6%
Vitamin A 39µg 4%
Starch 5.11g 2%
Choline 10.1mg 2%
Vitamin B2 0.17mg 0.186mg 1%
Vitamin C 1.6mg 0.6mg 1%
Sodium 16mg 2mg 1%
Net carbs 7.72g 56.78g N/A
Sugar 38.13g N/A
Vitamin E 0.5mg 0.43mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.025mg 0%
Threonine 0.709mg 0.049mg 0%
Isoleucine 0.801mg 0.041mg 0%
Leucine 1.371mg 0.066mg 0%
Lysine 0.97mg 0.05mg 0%
Methionine 0.588mg 0.016mg 0%
Phenylalanine 1.016mg 0.052mg 0%
Valine 0.95mg 0.056mg 0%
Histidine 0.531mg 0.027mg 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 Prunes
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
26%
Prunes
Minerals Daily Need Coverage Score
221%
Chia seeds
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 3.242g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 14)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $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 is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.