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  6. Chia seeds vs. Rambutan

Chia seeds vs. Rambutan — In-Depth Nutrition Comparison

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What are the differences between chia seeds and rambutan?

  • Chia seeds are richer than rambutan in fiber, phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B1, vitamin B3, and zinc.
  • Chia seeds' daily need coverage for fiber is 134% more.
  • Chia seeds have 96 times more phosphorus than rambutan. While chia seeds have 860mg of phosphorus, rambutan has only 9mg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Rambutan, canned, syrup pack types in this article.

Infographic

Chia seeds vs Rambutan 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 5% 6.6% 3.7% 13% 22% 2.2% 3.9% 1.4% 45% 0%
Contains more MagnesiumMagnesium +4685.7%
Contains more CalciumCalcium +2768.2%
Contains more PotassiumPotassium +869%
Contains more IronIron +2105.7%
Contains more CopperCopper +1300%
Contains more ZincZinc +5625%
Contains more PhosphorusPhosphorus +9455.6%
Contains more ManganeseManganese +693.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -31.3%

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 16% 0% 0% 0% 3.3% 5.1% 25% 1.1% 4.6% 0% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4669.2%
Contains more Vitamin B2Vitamin B2 +672.7%
Contains more Vitamin B3Vitamin B3 +553.1%
Contains more FolateFolate +512.5%
Contains more Vitamin CVitamin C +206.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Rambutan DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 0.9g 134%
Phosphorus 860mg 9mg 122%
Manganese 2.723mg 0.343mg 103%
Selenium 55.2µg 100%
Copper 0.924mg 0.066mg 95%
Iron 7.72mg 0.35mg 92%
Magnesium 335mg 7mg 78%
Calcium 631mg 22mg 61%
Vitamin B1 0.62mg 0.013mg 51%
Fats 30.74g 0.21g 47%
Vitamin B3 8.83mg 1.352mg 47%
Zinc 4.58mg 0.08mg 41%
Protein 16.54g 0.65g 32%
Calories 486kcal 82kcal 20%
Saturated fat 3.33g 15%
Vitamin B2 0.17mg 0.022mg 11%
Potassium 407mg 42mg 11%
Folate 49µg 8µg 10%
Carbs 42.12g 20.87g 7%
Monounsaturated fat 2.309g 6%
Vitamin C 1.6mg 4.9mg 4%
Vitamin E 0.5mg 3%
Vitamin B6 0.02mg 2%
Net carbs 7.72g 19.97g N/A
Sodium 16mg 11mg 0%
Vitamin B5 0.018mg 0%
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
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Contains more ProteinProtein +2444.6%
Contains more FatsFats +14538.1%
Contains more CarbsCarbs +101.8%
Contains more OtherOther +1987%
Contains more WaterWater +1245.5%

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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. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/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.