Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chia seeds vs. Pork jowl — In-Depth Nutrition Comparison

Compare

Differences between chia seeds and pork jowl

  • Chia seeds have more fiber, manganese, phosphorus, copper, selenium, iron, magnesium, and calcium, while pork jowl has more vitamin B12.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Pork jowl contains 545 times less manganese than chia seeds. Chia seeds contain 2.723mg of manganese, while pork jowl contains 0.005mg.
  • The amount of saturated fat in chia seeds is lower.
  • Pork jowl has a lower glycemic index. The glycemic index of pork jowl is 0, while the glycemic index of chia seeds is 15.

The food types used in this comparison are Seeds, chia seeds, dried and Pork, fresh, variety meats and by-products, jowl, raw.

Infographic

Chia seeds vs Pork jowl 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +11066.7%
Contains more CalciumCalcium +15675%
Contains more PotassiumPotassium +175%
Contains more IronIron +1738.1%
Contains more CopperCopper +2210%
Contains more ZincZinc +445.2%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -36%
Contains more ManganeseManganese +54360%
Contains more SeleniumSelenium +3580%

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 0% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +72.4%
Contains more Vitamin B1Vitamin B1 +60.6%
Contains more Vitamin B3Vitamin B3 +94.7%
Contains more FolateFolate +4800%
Contains more Vitamin B2Vitamin B2 +38.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more ProteinProtein +159.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +163.7%
Contains more FatsFats +126.4%
Contains more WaterWater +282.6%

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -86.8%
Contains more Poly. FatPolyunsaturated fat +191.8%
Contains more Mono. FatMonounsaturated fat +1324.4%

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 Pork jowl
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 jowl DV% diff.
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.005mg 118%
Phosphorus 860mg 86mg 111%
Polyunsaturated fat 23.665g 8.11g 104%
Saturated fat 3.33g 25.26g 100%
Selenium 55.2µg 1.5µg 98%
Copper 0.924mg 0.04mg 98%
Iron 7.72mg 0.42mg 91%
Magnesium 335mg 3mg 79%
Monounsaturated fat 2.309g 32.89g 76%
Calcium 631mg 4mg 63%
Fats 30.74g 69.61g 60%
Vitamin B12 0µg 0.82µg 34%
Zinc 4.58mg 0.84mg 34%
Cholesterol 0mg 90mg 30%
Vitamin B3 8.83mg 4.535mg 27%
Vitamin B1 0.62mg 0.386mg 20%
Protein 16.54g 6.38g 20%
Carbs 42.12g 0g 14%
Folate 49µg 1µg 12%
Potassium 407mg 148mg 8%
Calories 486kcal 655kcal 8%
Vitamin B6 0.09mg 7%
Vitamin B2 0.17mg 0.236mg 5%
Vitamin B5 0.25mg 5%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.29mg 1%
Net carbs 7.72g 0g N/A
Sodium 16mg 25mg 0%
Vitamin A 3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.021mg 0%
Threonine 0.709mg 0.21mg 0%
Isoleucine 0.801mg 0.168mg 0%
Leucine 1.371mg 0.446mg 0%
Lysine 0.97mg 0.528mg 0%
Methionine 0.588mg 0.095mg 0%
Phenylalanine 1.016mg 0.239mg 0%
Valine 0.95mg 0.305mg 0%
Histidine 0.531mg 0.072mg 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 Pork jowl
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
29%
Pork jowl
Minerals Daily Need Coverage Score
221%
Chia seeds
12%
Pork jowl

Comparison summary

Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 90mg)
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 - 9mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 21.93g)
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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.