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  6. Chia seeds vs. Prunes

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
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%
Prunes
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
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

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

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
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
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%

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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. 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.