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  6. Chia seeds vs. Rice

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, Vitamin B3, and Vitamin B1 than Chia seeds.
  • Chia seeds's daily need coverage for Fiber is 136% higher.
  • Rice contains 63 times less Calcium than Chia seeds. Chia seeds contains 631mg of Calcium, while Rice contains 10mg.

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

Infographic

Chia seeds vs Rice 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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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

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%
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +18.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +514.9%
Contains more FatsFats +10878.6%
Contains more CarbsCarbs +49.5%
Contains more OtherOther +1042.9%
Contains more WaterWater +1080%

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
Rice
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +2523.9%
Contains more Poly. FatPolyunsaturated fat +31038.2%
Contains less Sat. FatSaturated Fat -97.7%

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 Rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Rice Opinion
Calories 486kcal 130kcal Chia seeds
Protein 16.54g 2.69g Chia seeds
Fats 30.74g 0.28g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 27.77g Rice
Carbs 42.12g 28.17g Chia seeds
Magnesium 335mg 12mg Chia seeds
Calcium 631mg 10mg Chia seeds
Potassium 407mg 35mg Chia seeds
Iron 7.72mg 1.2mg Chia seeds
Sugar 0.05g Chia seeds
Fiber 34.4g 0.4g Chia seeds
Copper 0.924mg 0.069mg Chia seeds
Zinc 4.58mg 0.49mg Chia seeds
Phosphorus 860mg 43mg Chia seeds
Sodium 16mg 1mg Rice
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.04mg Chia seeds
Manganese 2.723mg 0.472mg Chia seeds
Selenium 55.2µg 7.5µg Chia seeds
Vitamin B1 0.62mg 0.163mg Chia seeds
Vitamin B2 0.17mg 0.013mg Chia seeds
Vitamin B3 8.83mg 1.476mg Chia seeds
Vitamin B5 0.39mg Rice
Vitamin B6 0.093mg Rice
Folate 49µg 58µg Rice
Trans Fat 0.14g Rice
Choline 2.1mg Rice
Saturated Fat 3.33g 0.077g Rice
Monounsaturated Fat 2.309g 0.088g Chia seeds
Polyunsaturated fat 23.665g 0.076g Chia seeds
Tryptophan 0.436mg 0.031mg Chia seeds
Threonine 0.709mg 0.096mg Chia seeds
Isoleucine 0.801mg 0.116mg Chia seeds
Leucine 1.371mg 0.222mg Chia seeds
Lysine 0.97mg 0.097mg Chia seeds
Methionine 0.588mg 0.063mg Chia seeds
Phenylalanine 1.016mg 0.144mg Chia seeds
Valine 0.95mg 0.164mg Chia seeds
Histidine 0.531mg 0.063mg 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 Rice
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
12%
Rice
Minerals Daily Need Coverage Score
221%
Chia seeds
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 3.253g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 45)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.