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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 is higher in Phosphorus, Fiber, Manganese, Copper, Magnesium, Vitamin B3, Vitamin B1, Zinc, and Calcium, however, Rosemary is richer in Vitamin C.
  • Daily need coverage for Phosphorus from Chia seeds is 113% higher.
  • Chia seeds contains 17 times more Vitamin B1 than Rosemary. While Chia seeds contains 0.62mg of Vitamin B1, Rosemary contains only 0.036mg.

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

Infographic

Chia seeds vs Rosemary 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 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% 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 73% 175% 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 Vitamin AVitamin A +5314.8%
Contains more FolateFolate +122.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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%

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

All nutrients comparison - raw data values

Nutrient Chia seeds Rosemary Opinion
Calories 486kcal 131kcal Chia seeds
Protein 16.54g 3.31g Chia seeds
Fats 30.74g 5.86g Chia seeds
Vitamin C 1.6mg 21.8mg Rosemary
Net carbs 7.72g 6.6g Chia seeds
Carbs 42.12g 20.7g Chia seeds
Magnesium 335mg 91mg Chia seeds
Calcium 631mg 317mg Chia seeds
Potassium 407mg 668mg Rosemary
Iron 7.72mg 6.65mg Chia seeds
Fiber 34.4g 14.1g Chia seeds
Copper 0.924mg 0.301mg Chia seeds
Zinc 4.58mg 0.93mg Chia seeds
Phosphorus 860mg 66mg Chia seeds
Sodium 16mg 26mg Chia seeds
Vitamin A 54IU 2924IU Rosemary
Vitamin A 146µg Rosemary
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.96mg Chia seeds
Selenium 55.2µg Chia seeds
Vitamin B1 0.62mg 0.036mg Chia seeds
Vitamin B2 0.17mg 0.152mg Chia seeds
Vitamin B3 8.83mg 0.912mg Chia seeds
Vitamin B5 0.804mg Rosemary
Vitamin B6 0.336mg Rosemary
Folate 49µg 109µg Rosemary
Trans Fat 0.14g 0g Rosemary
Saturated Fat 3.33g 2.838g Rosemary
Monounsaturated Fat 2.309g 1.16g Chia seeds
Polyunsaturated fat 23.665g 0.901g Chia seeds
Tryptophan 0.436mg 0.051mg Chia seeds
Threonine 0.709mg 0.136mg Chia seeds
Isoleucine 0.801mg 0.136mg Chia seeds
Leucine 1.371mg 0.249mg Chia seeds
Lysine 0.97mg 0.143mg Chia seeds
Methionine 0.588mg 0.047mg Chia seeds
Phenylalanine 1.016mg 0.169mg Chia seeds
Valine 0.95mg 0.165mg Chia seeds
Histidine 0.531mg 0.066mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Rosemary
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
40%
Rosemary
Minerals Daily Need Coverage Score
221%
Chia seeds
75%
Rosemary

Comparison summary

Which food is lower in Saturated Fat?
Rosemary
Rosemary is lower in Saturated Fat (difference - 0.492g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 55)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.