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  6. Chia seeds vs. Rice pudding

Chia seeds vs. Rice pudding — In-Depth Nutrition Comparison

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The main differences between chia seeds and rice pudding

  • Chia seeds are richer than rice pudding in fiber, manganese, phosphorus, copper, selenium, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 137% higher.
  • Chia seeds contain 51 times more copper than rice pudding. Chia seeds contain 0.924mg of copper, while rice pudding contains 0.018mg.
  • Chia seeds have a lower glycemic index than rice pudding.

Food types used in this article are Seeds, chia seeds, dried and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Chia seeds vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +2476.9%
Contains more CalciumCalcium +501%
Contains more PotassiumPotassium +213.1%
Contains more IronIron +1986.5%
Contains more CopperCopper +5033.3%
Contains more ZincZinc +1105.3%
Contains more PhosphorusPhosphorus +888.5%
Contains less SodiumSodium -85.3%
Contains more ManganeseManganese +4677.2%
Contains more SeleniumSelenium +2805.3%

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%
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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +128.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +726.7%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B3Vitamin B3 +1893.2%
Contains more FolateFolate +1125%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Rice pudding DV% diff.
Polyunsaturated fat 23.665g 0.06g 157%
Fiber 34.4g 0.1g 137%
Manganese 2.723mg 0.057mg 116%
Phosphorus 860mg 87mg 110%
Copper 0.924mg 0.018mg 101%
Selenium 55.2µg 1.9µg 97%
Iron 7.72mg 0.37mg 92%
Magnesium 335mg 13mg 77%
Calcium 631mg 105mg 53%
Vitamin B3 8.83mg 0.443mg 52%
Vitamin B1 0.62mg 0.075mg 45%
Fats 30.74g 1.63g 45%
Zinc 4.58mg 0.38mg 38%
Protein 16.54g 3.29g 27%
Calories 486kcal 111kcal 19%
Saturated fat 3.33g 0.967g 11%
Folate 49µg 4µg 11%
Vitamin B12 0µg 0.24µg 10%
Potassium 407mg 130mg 8%
Carbs 42.12g 20.81g 7%
Vitamin B5 0.288mg 6%
Monounsaturated fat 2.309g 0.441g 5%
Vitamin A 46µg 5%
Vitamin D 34IU 4%
Vitamin D 0.8µg 4%
Sodium 16mg 109mg 4%
Vitamin B6 0.035mg 3%
Vitamin E 0.5mg 3%
Cholesterol 0mg 6mg 2%
Vitamin B2 0.17mg 0.141mg 2%
Vitamin C 1.6mg 0.7mg 1%
Net carbs 7.72g 20.71g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.039mg 0%
Threonine 0.709mg 0.126mg 0%
Isoleucine 0.801mg 0.169mg 0%
Leucine 1.371mg 0.273mg 0%
Lysine 0.97mg 0.221mg 0%
Methionine 0.588mg 0.07mg 0%
Phenylalanine 1.016mg 0.135mg 0%
Valine 0.95mg 0.187mg 0%
Histidine 0.531mg 0.075mg 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
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +402.7%
Contains more FatsFats +1785.9%
Contains more CarbsCarbs +102.4%
Contains more OtherOther +471.4%
Contains more WaterWater +1166%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +423.6%
Contains more Poly. FatPolyunsaturated fat +39341.7%
Contains less Sat. FatSaturated fat -71%

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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 pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.