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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' daily need coverage for fiber is 136% higher.
  • Rice contains 63 times less calcium than chia seeds. Chia seeds contain 631mg of calcium, while rice contains 10mg.
  • 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.

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% 0% 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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Rice DV% diff.
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%
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%
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%
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
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%

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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. 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.