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  6. Chia seeds vs. Brown rice

Chia seeds vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between Chia seeds and Brown rice

  • Brown rice has less Fiber, Phosphorus, Copper, Selenium, Iron, Manganese, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Chia seeds.
  • Chia seeds covers your daily need of Fiber 131% more than Brown rice.
  • Chia seeds has 210 times more Calcium than Brown rice. While Chia seeds has 631mg of Calcium, Brown rice has only 3mg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Rice, brown, long-grain, cooked.

Infographic

Chia seeds vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +759%
Contains more CalciumCalcium +20933.3%
Contains more PotassiumPotassium +373.3%
Contains more IronIron +1278.6%
Contains more CopperCopper +771.7%
Contains more ZincZinc +545.1%
Contains more PhosphorusPhosphorus +735%
Contains more ManganeseManganese +179.6%
Contains more SeleniumSelenium +851.7%
Contains less SodiumSodium -75%

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B1Vitamin B1 +248.3%
Contains more Vitamin B2Vitamin B2 +146.4%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more FolateFolate +444.4%
~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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +503.6%
Contains more FatsFats +3069.1%
Contains more CarbsCarbs +64.7%
Contains more OtherOther +990.9%
Contains more WaterWater +1111.6%

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated Fat +525.7%
Contains more Poly. FatPolyunsaturated fat +6365.8%
Contains less Sat. FatSaturated Fat -92.2%

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 Brown rice
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Brown rice Opinion
Calories 486kcal 123kcal Chia seeds
Protein 16.54g 2.74g Chia seeds
Fats 30.74g 0.97g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 23.98g Brown rice
Carbs 42.12g 25.58g Chia seeds
Magnesium 335mg 39mg Chia seeds
Calcium 631mg 3mg Chia seeds
Potassium 407mg 86mg Chia seeds
Iron 7.72mg 0.56mg Chia seeds
Sugar 0.24g Chia seeds
Fiber 34.4g 1.6g Chia seeds
Copper 0.924mg 0.106mg Chia seeds
Zinc 4.58mg 0.71mg Chia seeds
Starch 24.79g Brown rice
Phosphorus 860mg 103mg Chia seeds
Sodium 16mg 4mg Brown rice
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.17mg Chia seeds
Manganese 2.723mg 0.974mg Chia seeds
Selenium 55.2µg 5.8µg Chia seeds
Vitamin B1 0.62mg 0.178mg Chia seeds
Vitamin B2 0.17mg 0.069mg Chia seeds
Vitamin B3 8.83mg 2.561mg Chia seeds
Vitamin B5 0.38mg Brown rice
Vitamin B6 0.123mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 49µg 9µg Chia seeds
Trans Fat 0.14g 0g Brown rice
Choline 9.2mg Brown rice
Saturated Fat 3.33g 0.26g Brown rice
Monounsaturated Fat 2.309g 0.369g Chia seeds
Polyunsaturated fat 23.665g 0.366g Chia seeds
Tryptophan 0.436mg 0.033mg Chia seeds
Threonine 0.709mg 0.095mg Chia seeds
Isoleucine 0.801mg 0.109mg Chia seeds
Leucine 1.371mg 0.214mg Chia seeds
Lysine 0.97mg 0.099mg Chia seeds
Methionine 0.588mg 0.058mg Chia seeds
Phenylalanine 1.016mg 0.133mg Chia seeds
Valine 0.95mg 0.151mg Chia seeds
Histidine 0.531mg 0.066mg Chia seeds
Omega-3 - ALA 17.83g 0.011g Chia seeds
Omega-6 - Linoleic acid 5.835g 0.355g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
221%
Chia seeds
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 51)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 3.07g)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.