Chia seeds vs. Salsa — In-Depth Nutrition Comparison
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The main differences between chia seeds and salsa
- Chia seeds are richer than salsa in fiber, phosphorus, selenium, copper, magnesium, iron, calcium, vitamin B3, vitamin B1, and zinc.
- Daily need coverage for fiber for chia seeds is 132% higher.
- Chia seeds contain 138 times more selenium than salsa. Chia seeds contain 55.2µg of selenium, while salsa contains 0.4µg.
Food types used in this article are Seeds, chia seeds, dried and USDA Commodity, salsa.
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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.
| Contains more MagnesiumMagnesium | +1993.8% |
| Contains more CalciumCalcium | +5158.3% |
| Contains more PotassiumPotassium | +50.7% |
| Contains more IronIron | +244.6% |
| Contains more CopperCopper | +862.5% |
| Contains more ZincZinc | +2594.1% |
| Contains more PhosphorusPhosphorus | +2766.7% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +13700% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1140% |
| Contains more Vitamin B2Vitamin B2 | +466.7% |
| Contains more Vitamin B3Vitamin B3 | +717.6% |
| Contains more FolateFolate | +157.9% |
| Contains more Vitamin CVitamin C | +150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 23.665g | 0.107g | 157% |
| Fiber | 34.4g | 1.4g | 132% |
| Phosphorus | 860mg | 30mg | 119% |
| Manganese | 2.723mg | 118% | |
| Selenium | 55.2µg | 0.4µg | 100% |
| Copper | 0.924mg | 0.096mg | 92% |
| Magnesium | 335mg | 16mg | 76% |
| Iron | 7.72mg | 2.24mg | 69% |
| Calcium | 631mg | 12mg | 62% |
| Vitamin B1 | 0.62mg | 0.05mg | 48% |
| Vitamin B3 | 8.83mg | 1.08mg | 48% |
| Fats | 30.74g | 0.2g | 47% |
| Zinc | 4.58mg | 0.17mg | 40% |
| Protein | 16.54g | 1.5g | 30% |
| Calories | 486kcal | 36kcal | 23% |
| Sodium | 16mg | 430mg | 18% |
| Saturated fat | 3.33g | 0.029g | 15% |
| Carbs | 42.12g | 7g | 12% |
| Vitamin B2 | 0.17mg | 0.03mg | 11% |
| Vitamin B6 | 0.149mg | 11% | |
| Folate | 49µg | 19µg | 8% |
| Monounsaturated fat | 2.309g | 0.016g | 6% |
| Potassium | 407mg | 270mg | 4% |
| Vitamin A | 28µg | 3% | |
| Vitamin E | 0.5mg | 3% | |
| Vitamin C | 1.6mg | 4mg | 3% |
| Net carbs | 7.72g | 5.6g | N/A |
| Trans fat | 0.14g | 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-6 - Linoleic acid | 5.835g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
| Contains more ProteinProtein | +1002.7% |
| Contains more FatsFats | +15270% |
| Contains more CarbsCarbs | +501.7% |
| Contains more OtherOther | +200% |
| Contains more WaterWater | +1446.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
| Contains more Mono. FatMonounsaturated fat | +14331.3% |
| Contains more Poly. FatPolyunsaturated fat | +22016.8% |
| Contains less Sat. FatSaturated fat | -99.1% |
