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  6. Chia seeds vs. Rosemary

Chia seeds vs. Rosemary — In-Depth Nutrition Comparison

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How are chia seeds and rosemary different?

  • Chia seeds are higher in phosphorus, fiber, manganese, copper, magnesium, vitamin B3, vitamin B1, zinc, and calcium; however, rosemary is richer in vitamin A.
  • Daily need coverage for phosphorus for chia seeds is 113% higher.
  • Chia seeds contain 17 times more vitamin B1 than rosemary. While chia seeds contain 0.62mg of vitamin B1, rosemary contains only 0.036mg.
  • Chia seeds have a lower glycemic index (15) than rosemary (70).

Seeds, chia seeds, dried and Rosemary, fresh are the varieties used in this article.

Infographic

Chia seeds vs Rosemary infographic
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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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more MagnesiumMagnesium +268.1%
Contains more CalciumCalcium +99.1%
Contains more IronIron +16.1%
Contains more CopperCopper +207%
Contains more ZincZinc +392.5%
Contains more PhosphorusPhosphorus +1203%
Contains less SodiumSodium -38.5%
Contains more ManganeseManganese +183.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +64.1%

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1622.2%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B3Vitamin B3 +868.2%
Contains more Vitamin CVitamin C +1262.5%
Contains more FolateFolate +122.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Rosemary DV% diff.
Polyunsaturated fat 23.665g 0.901g 152%
Phosphorus 860mg 66mg 113%
Selenium 55.2µg 100%
Fiber 34.4g 14.1g 81%
Manganese 2.723mg 0.96mg 77%
Copper 0.924mg 0.301mg 69%
Magnesium 335mg 91mg 58%
Vitamin B3 8.83mg 0.912mg 49%
Vitamin B1 0.62mg 0.036mg 49%
Fats 30.74g 5.86g 38%
Zinc 4.58mg 0.93mg 33%
Calcium 631mg 317mg 31%
Vitamin B6 0.336mg 26%
Protein 16.54g 3.31g 26%
Vitamin C 1.6mg 21.8mg 22%
Calories 486kcal 131kcal 18%
Vitamin B5 0.804mg 16%
Vitamin A 146µg 16%
Folate 49µg 109µg 15%
Iron 7.72mg 6.65mg 13%
Potassium 407mg 668mg 8%
Carbs 42.12g 20.7g 7%
Vitamin E 0.5mg 3%
Monounsaturated fat 2.309g 1.16g 3%
Saturated fat 3.33g 2.838g 2%
Vitamin B2 0.17mg 0.152mg 1%
Net carbs 7.72g 6.6g N/A
Sodium 16mg 26mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.051mg 0%
Threonine 0.709mg 0.136mg 0%
Isoleucine 0.801mg 0.136mg 0%
Leucine 1.371mg 0.249mg 0%
Lysine 0.97mg 0.143mg 0%
Methionine 0.588mg 0.047mg 0%
Phenylalanine 1.016mg 0.169mg 0%
Valine 0.95mg 0.165mg 0%
Histidine 0.531mg 0.066mg 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% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more ProteinProtein +399.7%
Contains more FatsFats +424.6%
Contains more CarbsCarbs +103.5%
Contains more OtherOther +103.4%
Contains more WaterWater +1068.4%

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains more Mono. FatMonounsaturated fat +99.1%
Contains more Poly. FatPolyunsaturated fat +2526.5%
Contains less Sat. FatSaturated fat -14.8%

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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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.