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, fats, and vitamin B3 than chia seeds.
Chia seeds cover your daily need for fiber 131% more than brown rice.
Chia seeds have 210 times more calcium than brown rice. While chia seeds have 631mg of calcium, brown rice has only 3mg.
The glycemic index of brown rice is higher.

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

Brown rice

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

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

Brown rice

Contains more Vitamin CVitamin C	+∞%
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%

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	17.83g	0.011g	1114%
Polyunsaturated fat	23.665g	0.366g	155%
Fiber	34.4g	1.6g	131%
Phosphorus	860mg	103mg	108%
Copper	0.924mg	0.106mg	91%
Iron	7.72mg	0.56mg	90%
Selenium	55.2µg	5.8µg	90%
Manganese	2.723mg	0.974mg	76%
Magnesium	335mg	39mg	70%
Calcium	631mg	3mg	63%
Fats	30.74g	0.97g	46%
Vitamin B3	8.83mg	2.561mg	39%
Vitamin B1	0.62mg	0.178mg	37%
Zinc	4.58mg	0.71mg	35%
Omega-6 (Linoleic acid)	5.835g	0.355g	32%
Protein	16.54g	2.74g	28%
Calories	486kcal	123kcal	18%
Saturated fat	3.33g	0.26g	14%
Starch		24.79g	10%
Folate	49µg	9µg	10%
Potassium	407mg	86mg	9%
Vitamin B6		0.123mg	9%
Vitamin B2	0.17mg	0.069mg	8%
Vitamin B5		0.38mg	8%
Carbs	42.12g	25.58g	6%
Monounsaturated fat	2.309g	0.369g	5%
Vitamin C	1.6mg	0mg	2%
Vitamin E	0.5mg	0.17mg	2%
Choline		9.2mg	2%
Sodium	16mg	4mg	1%
Protein per 100 calories	3.4g	2.2g	N/A
Calories per 10 g protein	294kcal	449kcal	N/A
Weight per 100 calories	21g	81g	N/A
Unsaturated / Saturated Fat ratio	7.8	2.8	N/A
Net carbs	7.72g	23.98g	N/A
Sugar		0.24g	N/A
Vitamin K		0.2µg	0%
Trans fat	0.14g	0g	N/A
Tryptophan	0.436mg	0.033mg	0%
Threonine	0.709mg	0.095mg	0%
Isoleucine	0.801mg	0.109mg	0%
Leucine	1.371mg	0.214mg	0%
Lysine	0.97mg	0.099mg	0%
Methionine	0.588mg	0.058mg	0%
Phenylalanine	1.016mg	0.133mg	0%
Valine	0.95mg	0.151mg	0%
Histidine	0.531mg	0.066mg	0%