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  6. Chia seeds vs. Pomegranate

Chia seeds vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between chia seeds and pomegranate

  • Pomegranate has less fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 122% more.
  • Chia seeds have 110 times more selenium than pomegranate. Chia seeds have 55.2µg of selenium, while pomegranate has 0.5µg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Pomegranates, raw.

Infographic

Chia seeds vs Pomegranate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +6210%
Contains more PotassiumPotassium +72.5%
Contains more IronIron +2473.3%
Contains more CopperCopper +484.8%
Contains more ZincZinc +1208.6%
Contains more PhosphorusPhosphorus +2288.9%
Contains more ManganeseManganese +2188.2%
Contains more SeleniumSelenium +10940%
Contains less SodiumSodium -81.3%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +825.4%
Contains more Vitamin B2Vitamin B2 +220.8%
Contains more Vitamin B3Vitamin B3 +2913.7%
Contains more FolateFolate +28.9%
Contains more Vitamin CVitamin C +537.5%
Contains more Vitamin EVitamin E +20%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Pomegranate DV% diff.
Polyunsaturated fat 23.665g 0.079g 157%
Fiber 34.4g 4g 122%
Phosphorus 860mg 36mg 118%
Manganese 2.723mg 0.119mg 113%
Selenium 55.2µg 0.5µg 99%
Iron 7.72mg 0.3mg 93%
Copper 0.924mg 0.158mg 85%
Magnesium 335mg 12mg 77%
Calcium 631mg 10mg 62%
Vitamin B3 8.83mg 0.293mg 53%
Vitamin B1 0.62mg 0.067mg 46%
Fats 30.74g 1.17g 45%
Zinc 4.58mg 0.35mg 38%
Protein 16.54g 1.67g 30%
Calories 486kcal 83kcal 20%
Saturated fat 3.33g 0.12g 15%
Vitamin K 16.4µg 14%
Vitamin C 1.6mg 10.2mg 10%
Vitamin B2 0.17mg 0.053mg 9%
Carbs 42.12g 18.7g 8%
Vitamin B5 0.377mg 8%
Monounsaturated fat 2.309g 0.093g 6%
Vitamin B6 0.075mg 6%
Potassium 407mg 236mg 5%
Folate 49µg 38µg 3%
Vitamin E 0.5mg 0.6mg 1%
Sodium 16mg 3mg 1%
Choline 7.6mg 1%
Net carbs 7.72g 14.7g N/A
Sugar 13.67g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +890.4%
Contains more FatsFats +2527.4%
Contains more CarbsCarbs +125.2%
Contains more OtherOther +805.7%
Contains more WaterWater +1243.6%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +2382.8%
Contains more Poly. FatPolyunsaturated fat +29855.7%
Contains less Sat. FatSaturated fat -96.4%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.