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Chia seeds vs. Porridge — In-Depth Nutrition Comparison

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How are chia seeds and porridge different?

  • Chia seeds have more fiber, phosphorus, manganese, copper, selenium, magnesium, calcium, vitamin B3, iron, and vitamin B1 than porridge.
  • Daily need coverage for fiber for chia seeds is 136% higher.
  • Chia seeds have a lower glycemic index (15) than porridge (66).

Seeds, chia seeds, dried and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Chia seeds vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +6600%
Contains more CalciumCalcium +625.3%
Contains more PotassiumPotassium +2443.8%
Contains more IronIron +106.4%
Contains more CopperCopper +2210%
Contains more ZincZinc +3423.1%
Contains more PhosphorusPhosphorus +5633.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1871.4%
Contains less SodiumSodium -62.5%

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%
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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +1027.3%
Contains more Vitamin B2Vitamin B2 +580%
Contains more Vitamin B3Vitamin B3 +1598.1%
Contains more FolateFolate +308.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1048.6%
Contains more FatsFats +14538.1%
Contains more CarbsCarbs +300.4%
Contains more OtherOther +2081.8%
Contains more WaterWater +1410.5%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +8146.4%
Contains more Poly. FatPolyunsaturated fat +20658.8%
Contains less Sat. FatSaturated fat -99%

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

All nutrients comparison - raw data values

Nutrient Chia seeds Porridge DV% diff.
Polyunsaturated fat 23.665g 0.114g 157%
Fiber 34.4g 0.5g 136%
Phosphorus 860mg 15mg 121%
Manganese 2.723mg 0mg 118%
Copper 0.924mg 0.04mg 98%
Selenium 55.2µg 2.8µg 95%
Magnesium 335mg 5mg 79%
Calcium 631mg 87mg 54%
Vitamin B3 8.83mg 0.52mg 52%
Iron 7.72mg 3.74mg 50%
Fats 30.74g 0.21g 47%
Vitamin B1 0.62mg 0.055mg 47%
Zinc 4.58mg 0.13mg 40%
Protein 16.54g 1.44g 30%
Calories 486kcal 50kcal 22%
Saturated fat 3.33g 0.033g 15%
Potassium 407mg 16mg 12%
Vitamin B2 0.17mg 0.025mg 11%
Carbs 42.12g 10.52g 11%
Folate 49µg 12µg 9%
Monounsaturated fat 2.309g 0.028g 6%
Vitamin E 0.5mg 0.02mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin B6 0.013mg 1%
Vitamin B5 0.071mg 1%
Net carbs 7.72g 10.02g N/A
Sugar 0.03g N/A
Sodium 16mg 6mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.02mg 0%
Threonine 0.709mg 0.045mg 0%
Isoleucine 0.801mg 0.063mg 0%
Leucine 1.371mg 0.11mg 0%
Lysine 0.97mg 0.037mg 0%
Methionine 0.588mg 0.027mg 0%
Phenylalanine 1.016mg 0.078mg 0%
Valine 0.95mg 0.07mg 0%
Histidine 0.531mg 0.033mg 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 Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
221%
Chia seeds
21%
Porridge

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 3.297g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 51)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.