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  6. Chia seeds vs. Roe

Chia seeds vs. Roe — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and roe

  • Chia seeds have more fiber, manganese, copper, iron, magnesium, calcium, and phosphorus; however, roe is higher in vitamin B12 and vitamin B2.
  • Roe covers your daily need for vitamin B12, 481% more than chia seeds.
  • The glycemic index of roe is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Fish, roe, mixed species, cooked, dry heat.

Infographic

Chia seeds vs Roe 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%
Roe
Roe
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +1188.5%
Contains more CalciumCalcium +2153.6%
Contains more PotassiumPotassium +43.8%
Contains more IronIron +902.6%
Contains more CopperCopper +621.9%
Contains more ZincZinc +257.8%
Contains more PhosphorusPhosphorus +67%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +20846.2%
~equal in Selenium ~51.7µg

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%
Roe
Roe
7
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +123.8%
Contains more Vitamin B3Vitamin B3 +302.8%
Contains more Vitamin CVitamin C +925%
Contains more Vitamin B2Vitamin B2 +458.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +87.8%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Fiber 34.4g 0g 138%
Polyunsaturated fat 23.665g 3.404g 135%
Manganese 2.723mg 0.013mg 118%
Copper 0.924mg 0.128mg 88%
Iron 7.72mg 0.77mg 87%
Magnesium 335mg 26mg 74%
Vitamin B2 0.17mg 0.949mg 60%
Calcium 631mg 28mg 60%
Phosphorus 860mg 515mg 49%
Vitamin B3 8.83mg 2.192mg 41%
Fats 30.74g 8.23g 35%
Zinc 4.58mg 1.28mg 30%
Vitamin B1 0.62mg 0.277mg 29%
Protein 16.54g 28.62g 24%
Vitamin B5 1.154mg 23%
Vitamin C 1.6mg 16.4mg 16%
Vitamin B6 0.185mg 14%
Calories 486kcal 204kcal 14%
Carbs 42.12g 1.92g 13%
Folate 49µg 92µg 11%
Vitamin A 91µg 10%
Saturated fat 3.33g 1.866g 7%
Selenium 55.2µg 51.7µg 6%
Sodium 16mg 117mg 4%
Potassium 407mg 283mg 4%
Vitamin E 0.5mg 3%
Net carbs 7.72g 1.92g N/A
Trans fat 0.14g N/A
Monounsaturated fat 2.309g 2.129g 0%
Tryptophan 0.436mg 0.375mg 0%
Threonine 0.709mg 1.305mg 0%
Isoleucine 0.801mg 1.465mg 0%
Leucine 1.371mg 2.509mg 0%
Lysine 0.97mg 2.179mg 0%
Methionine 0.588mg 0.71mg 0%
Phenylalanine 1.016mg 1.401mg 0%
Valine 0.95mg 1.676mg 0%
Histidine 0.531mg 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.105g 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
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +273.5%
Contains more CarbsCarbs +2093.8%
Contains more OtherOther +84.6%
Contains more ProteinProtein +73%
Contains more WaterWater +910.9%

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
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Poly. FatPolyunsaturated fat +595.2%
Contains less Sat. FatSaturated fat -44%
~equal in Monounsaturated fat ~2.129g

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.