Chia seeds vs. Rice — In-Depth Nutrition Comparison

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Differences between chia seeds and rice

Rice contains less fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, fats, and vitamin B3 than chia seeds.
Chia seeds' daily need coverage for fiber is 136% higher.
Rice contains 110 times less fats than chia seeds. Chia seeds contain 30.74g of fats, while rice contains 0.28g.
Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of rice is 60.

The food types used in this comparison are Seeds, chia seeds, dried and Rice, white, long-grain, regular, enriched, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chia seeds

Rice

Contains more MagnesiumMagnesium	+2691.7%
Contains more CalciumCalcium	+6210%
Contains more PotassiumPotassium	+1062.9%
Contains more IronIron	+543.3%
Contains more CopperCopper	+1239.1%
Contains more ZincZinc	+834.7%
Contains more PhosphorusPhosphorus	+1900%
Contains more ManganeseManganese	+476.9%
Contains more SeleniumSelenium	+636%

Contains less SodiumSodium

-93.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chia seeds

Rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+1150%
Contains more Vitamin B1Vitamin B1	+280.4%
Contains more Vitamin B2Vitamin B2	+1207.7%
Contains more Vitamin B3Vitamin B3	+498.2%

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+18.4%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	17.83g		1114%
Polyunsaturated fat	23.665g	0.076g	157%
Fiber	34.4g	0.4g	136%
Phosphorus	860mg	43mg	117%
Manganese	2.723mg	0.472mg	98%
Copper	0.924mg	0.069mg	95%
Selenium	55.2µg	7.5µg	87%
Iron	7.72mg	1.2mg	82%
Magnesium	335mg	12mg	77%
Calcium	631mg	10mg	62%
Fats	30.74g	0.28g	47%
Vitamin B3	8.83mg	1.476mg	46%
Vitamin B1	0.62mg	0.163mg	38%
Zinc	4.58mg	0.49mg	37%
Omega-6 (Linoleic acid)	5.835g		34%
Protein	16.54g	2.69g	28%
Calories	486kcal	130kcal	18%
Saturated fat	3.33g	0.077g	15%
Vitamin B2	0.17mg	0.013mg	12%
Potassium	407mg	35mg	11%
Vitamin B5		0.39mg	8%
Vitamin B6		0.093mg	7%
Monounsaturated fat	2.309g	0.088g	6%
Carbs	42.12g	28.17g	5%
Vitamin E	0.5mg	0.04mg	3%
Vitamin C	1.6mg	0mg	2%
Folate	49µg	58µg	2%
Sodium	16mg	1mg	1%
Protein per 100 calories	3.4g	2.1g	N/A
Calories per 10 g protein	294kcal	483kcal	N/A
Weight per 100 calories	21g	77g	N/A
Unsaturated / Saturated Fat ratio	7.8	2.1	N/A
Net carbs	7.72g	27.77g	N/A
Sugar		0.05g	N/A
Trans fat	0.14g		N/A
Choline		2.1mg	0%
Tryptophan	0.436mg	0.031mg	0%
Threonine	0.709mg	0.096mg	0%
Isoleucine	0.801mg	0.116mg	0%
Leucine	1.371mg	0.222mg	0%
Lysine	0.97mg	0.097mg	0%
Methionine	0.588mg	0.063mg	0%
Phenylalanine	1.016mg	0.144mg	0%
Valine	0.95mg	0.164mg	0%
Histidine	0.531mg	0.063mg	0%