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  6. Chia seeds vs. Red cabbage

Chia seeds vs. Red cabbage — In-Depth Nutrition Comparison

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How are chia seeds and red cabbage different?

  • Chia seeds are richer in fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, and vitamin B3, while red cabbage is higher in vitamin C.
  • Chia seeds cover your daily need for fiber, 129% more than red cabbage.
  • Chia seeds contain 92 times more selenium than red cabbage. Chia seeds contain 55.2µg of selenium, while red cabbage contains 0.6µg.
  • Red cabbage has a higher glycemic index (32) than chia seeds (15).

Seeds, chia seeds, dried and Cabbage, red, raw types were used in this article.

Infographic

Chia seeds vs Red cabbage 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +1993.8%
Contains more CalciumCalcium +1302.2%
Contains more PotassiumPotassium +67.5%
Contains more IronIron +865%
Contains more CopperCopper +5335.3%
Contains more ZincZinc +1981.8%
Contains more PhosphorusPhosphorus +2766.7%
Contains less SodiumSodium -40.7%
Contains more ManganeseManganese +1020.6%
Contains more SeleniumSelenium +9100%

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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B1Vitamin B1 +868.8%
Contains more Vitamin B2Vitamin B2 +146.4%
Contains more Vitamin B3Vitamin B3 +2012.4%
Contains more FolateFolate +172.2%
Contains more Vitamin CVitamin C +3462.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +1056.6%
Contains more FatsFats +19112.5%
Contains more CarbsCarbs +471.5%
Contains more OtherOther +638.5%
Contains more WaterWater +1458.4%

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% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +19141.7%
Contains more Poly. FatPolyunsaturated fat +29481.3%
Contains less Sat. FatSaturated fat -99.4%

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

All nutrients comparison - raw data values

Nutrient Chia seeds Red cabbage DV% diff.
Polyunsaturated fat 23.665g 0.08g 157%
Fiber 34.4g 2.1g 129%
Phosphorus 860mg 30mg 119%
Manganese 2.723mg 0.243mg 108%
Copper 0.924mg 0.017mg 101%
Selenium 55.2µg 0.6µg 99%
Iron 7.72mg 0.8mg 87%
Magnesium 335mg 16mg 76%
Vitamin C 1.6mg 57mg 62%
Calcium 631mg 45mg 59%
Vitamin B3 8.83mg 0.418mg 53%
Fats 30.74g 0.16g 47%
Vitamin B1 0.62mg 0.064mg 46%
Zinc 4.58mg 0.22mg 40%
Vitamin K 38.2µg 32%
Protein 16.54g 1.43g 30%
Calories 486kcal 31kcal 23%
Vitamin B6 0.209mg 16%
Saturated fat 3.33g 0.021g 15%
Carbs 42.12g 7.37g 12%
Folate 49µg 18µg 8%
Vitamin B2 0.17mg 0.069mg 8%
Monounsaturated fat 2.309g 0.012g 6%
Vitamin A 56µg 6%
Potassium 407mg 243mg 5%
Choline 17.1mg 3%
Vitamin E 0.5mg 0.11mg 3%
Vitamin B5 0.147mg 3%
Fructose 1.48g 2%
Net carbs 7.72g 5.27g N/A
Sugar 3.83g N/A
Sodium 16mg 27mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.012mg 0%
Threonine 0.709mg 0.039mg 0%
Isoleucine 0.801mg 0.034mg 0%
Leucine 1.371mg 0.046mg 0%
Lysine 0.97mg 0.049mg 0%
Methionine 0.588mg 0.014mg 0%
Phenylalanine 1.016mg 0.036mg 0%
Valine 0.95mg 0.048mg 0%
Histidine 0.531mg 0.024mg 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 Red cabbage
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
33%
Red cabbage
Minerals Daily Need Coverage Score
221%
Chia seeds
14%
Red cabbage

Comparison summary

Which food is lower in Saturated fat?
Red cabbage
Red cabbage is lower in Saturated fat (difference - 3.309g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3.83g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 17)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.3)
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 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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.