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  6. Chia seeds vs. Saffron

Chia seeds vs. Saffron — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and saffron

  • Chia seeds have more fiber, selenium, phosphorus, copper, calcium, vitamin B3, and vitamin B1; however, saffron is higher in manganese, vitamin C, and iron.
  • Saffron covers your daily need for manganese, 1117% more than chia seeds.
  • Chia seeds have 10 times more selenium than saffron. While chia seeds have 55.2µg of selenium, saffron has only 5.6µg.
  • The glycemic index of saffron is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Spices, saffron.

Infographic

Chia seeds vs Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more MagnesiumMagnesium +26.9%
Contains more CalciumCalcium +468.5%
Contains more CopperCopper +181.7%
Contains more ZincZinc +320.2%
Contains more PhosphorusPhosphorus +241.3%
Contains less SodiumSodium -89.2%
Contains more SeleniumSelenium +885.7%
Contains more PotassiumPotassium +323.6%
Contains more IronIron +43.8%
Contains more ManganeseManganese +943.3%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +439.1%
Contains more Vitamin B3Vitamin B3 +504.8%
Contains more Vitamin CVitamin C +4950%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more FolateFolate +89.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Saffron DV% diff.
Manganese 2.723mg 28.408mg 1117%
Polyunsaturated fat 23.665g 2.067g 144%
Fiber 34.4g 3.9g 122%
Selenium 55.2µg 5.6µg 90%
Vitamin C 1.6mg 80.8mg 88%
Phosphorus 860mg 252mg 87%
Vitamin B6 1.01mg 78%
Copper 0.924mg 0.328mg 66%
Calcium 631mg 111mg 52%
Vitamin B3 8.83mg 1.46mg 46%
Iron 7.72mg 11.1mg 42%
Vitamin B1 0.62mg 0.115mg 42%
Potassium 407mg 1724mg 39%
Fats 30.74g 5.85g 38%
Zinc 4.58mg 1.09mg 32%
Magnesium 335mg 264mg 17%
Folate 49µg 93µg 11%
Protein 16.54g 11.43g 10%
Calories 486kcal 310kcal 9%
Saturated fat 3.33g 1.586g 8%
Carbs 42.12g 65.37g 8%
Vitamin B2 0.17mg 0.267mg 7%
Sodium 16mg 148mg 6%
Monounsaturated fat 2.309g 0.429g 5%
Vitamin E 0.5mg 3%
Vitamin A 27µg 3%
Net carbs 7.72g 61.47g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.006g 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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more ProteinProtein +44.7%
Contains more FatsFats +425.5%
Contains more CarbsCarbs +55.2%
Contains more WaterWater +105.2%
Contains more OtherOther +13.5%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains more Mono. FatMonounsaturated fat +438.2%
Contains more Poly. FatPolyunsaturated fat +1044.9%
Contains less Sat. FatSaturated fat -52.4%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.