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  6. Chia seeds vs. Porridge

Chia seeds vs. Porridge — In-Depth Nutrition Comparison

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How are Chia seeds and Porridge different?

  • Chia seeds has more Fiber, Phosphorus, Manganese, Copper, Selenium, Magnesium, Calcium, Vitamin B3, Iron, and Vitamin B1 than Porridge.
  • Daily need coverage for Fiber from Chia seeds is 136% higher.

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
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 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% 3.2% 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 AVitamin A +∞%
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 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 Opinion
Calories 486kcal 50kcal Chia seeds
Protein 16.54g 1.44g Chia seeds
Fats 30.74g 0.21g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 10.02g Porridge
Carbs 42.12g 10.52g Chia seeds
Magnesium 335mg 5mg Chia seeds
Calcium 631mg 87mg Chia seeds
Potassium 407mg 16mg Chia seeds
Iron 7.72mg 3.74mg Chia seeds
Sugar 0.03g Chia seeds
Fiber 34.4g 0.5g Chia seeds
Copper 0.924mg 0.04mg Chia seeds
Zinc 4.58mg 0.13mg Chia seeds
Phosphorus 860mg 15mg Chia seeds
Sodium 16mg 6mg Porridge
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.02mg Chia seeds
Manganese 2.723mg 0mg Chia seeds
Selenium 55.2µg 2.8µg Chia seeds
Vitamin B1 0.62mg 0.055mg Chia seeds
Vitamin B2 0.17mg 0.025mg Chia seeds
Vitamin B3 8.83mg 0.52mg Chia seeds
Vitamin B5 0.071mg Porridge
Vitamin B6 0.013mg Porridge
Vitamin K 0.1µg Porridge
Folate 49µg 12µg Chia seeds
Trans Fat 0.14g Porridge
Saturated Fat 3.33g 0.033g Porridge
Monounsaturated Fat 2.309g 0.028g Chia seeds
Polyunsaturated fat 23.665g 0.114g Chia seeds
Tryptophan 0.436mg 0.02mg Chia seeds
Threonine 0.709mg 0.045mg Chia seeds
Isoleucine 0.801mg 0.063mg Chia seeds
Leucine 1.371mg 0.11mg Chia seeds
Lysine 0.97mg 0.037mg Chia seeds
Methionine 0.588mg 0.027mg Chia seeds
Phenylalanine 1.016mg 0.078mg Chia seeds
Valine 0.95mg 0.07mg Chia seeds
Histidine 0.531mg 0.033mg Chia seeds
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 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.