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Chia seeds vs. Pork — In-Depth Nutrition Comparison

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How are Chia seeds and Pork different?

  • Chia seeds is richer in Fiber, Manganese, Copper, Phosphorus, Iron, Magnesium, Calcium, and Vitamin B3, while Pork is higher in Vitamin B12.
  • Chia seeds covers your daily need of Fiber 138% more than Pork.
  • Chia seeds contains 303 times more Manganese than Pork. Chia seeds contains 2.723mg of Manganese, while Pork contains 0.009mg.

Seeds, chia seeds, dried and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled types were used in this article.

Infographic

Chia seeds vs Pork 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%
Pork
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +1096.4%
Contains more CalciumCalcium +3221.1%
Contains more IronIron +787.4%
Contains more CopperCopper +1165.8%
Contains more ZincZinc +91.6%
Contains more PhosphorusPhosphorus +249.6%
Contains less SodiumSodium -74.2%
Contains more ManganeseManganese +30155.6%
Contains more SeleniumSelenium +21.9%
~equal in Potassium ~423mg

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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Pork
7
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% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +671.4%
Contains more Vitamin E Vitamin E +72.4%
Contains more Vitamin B3Vitamin B3 +75.3%
Contains more FolateFolate +880%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B2Vitamin B2 +88.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +120.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +439.3%
Contains more ProteinProtein +65.2%
Contains more WaterWater +897.8%

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
Pork
1
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated Fat -36.3%
Contains more Poly. FatPolyunsaturated fat +1872.1%
Contains more Mono. FatMonounsaturated Fat +168.1%

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 Pork
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Pork Opinion
Calories 486kcal 242kcal Chia seeds
Protein 16.54g 27.32g Pork
Fats 30.74g 13.92g Chia seeds
Vitamin C 1.6mg 0.6mg Chia seeds
Net carbs 7.72g 0g Chia seeds
Carbs 42.12g 0g Chia seeds
Cholesterol 0mg 80mg Chia seeds
Vitamin D 53IU Pork
Magnesium 335mg 28mg Chia seeds
Calcium 631mg 19mg Chia seeds
Potassium 407mg 423mg Pork
Iron 7.72mg 0.87mg Chia seeds
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.073mg Chia seeds
Zinc 4.58mg 2.39mg Chia seeds
Phosphorus 860mg 246mg Chia seeds
Sodium 16mg 62mg Chia seeds
Vitamin A 54IU 7IU Chia seeds
Vitamin A RAE 2µg Pork
Vitamin E 0.5mg 0.29mg Chia seeds
Vitamin D 1.3µg Pork
Manganese 2.723mg 0.009mg Chia seeds
Selenium 55.2µg 45.3µg Chia seeds
Vitamin B1 0.62mg 0.877mg Pork
Vitamin B2 0.17mg 0.321mg Pork
Vitamin B3 8.83mg 5.037mg Chia seeds
Vitamin B5 0.698mg Pork
Vitamin B6 0.464mg Pork
Vitamin B12 0µg 0.7µg Pork
Folate 49µg 5µg Chia seeds
Trans Fat 0.14g Pork
Choline 93.9mg Pork
Saturated Fat 3.33g 5.23g Chia seeds
Monounsaturated Fat 2.309g 6.19g Pork
Polyunsaturated fat 23.665g 1.2g Chia seeds
Tryptophan 0.436mg 0.338mg Chia seeds
Threonine 0.709mg 1.234mg Pork
Isoleucine 0.801mg 1.26mg Pork
Leucine 1.371mg 2.177mg Pork
Lysine 0.97mg 2.446mg Pork
Methionine 0.588mg 0.712mg Pork
Phenylalanine 1.016mg 1.086mg Pork
Valine 0.95mg 1.473mg Pork
Histidine 0.531mg 1.067mg Pork
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Pork
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
56%
Pork
Minerals Daily Need Coverage Score
221%
Chia seeds
55%
Pork

Comparison summary

Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 80mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 1.9g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.8)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.