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  6. Chia seeds vs. Seaweed

Chia seeds vs. Seaweed — In-Depth Nutrition Comparison

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Differences between chia seeds and seaweed

  • Seaweed contains less fiber, phosphorus, manganese, selenium, copper, iron, vitamin B3, magnesium, vitamin B1, and calcium than chia seeds.
  • Chia seeds' daily need coverage for fiber is 132% higher.
  • Seaweed contains 79 times less selenium than chia seeds. Chia seeds contain 55.2µg of selenium, while seaweed contains 0.7µg.

The food types used in this comparison are Seeds, chia seeds, dried and Seaweed, kelp, raw.

Infographic

Chia seeds vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more MagnesiumMagnesium +176.9%
Contains more CalciumCalcium +275.6%
Contains more PotassiumPotassium +357.3%
Contains more IronIron +170.9%
Contains more CopperCopper +610.8%
Contains more ZincZinc +272.4%
Contains more PhosphorusPhosphorus +1947.6%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +1261.5%
Contains more SeleniumSelenium +7785.7%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin B1Vitamin B1 +1140%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B3Vitamin B3 +1778.7%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin EVitamin E +74%
Contains more FolateFolate +267.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Seaweed DV% diff.
Polyunsaturated fat 23.665g 0.047g 157%
Fiber 34.4g 1.3g 132%
Phosphorus 860mg 42mg 117%
Manganese 2.723mg 0.2mg 110%
Selenium 55.2µg 0.7µg 99%
Copper 0.924mg 0.13mg 88%
Iron 7.72mg 2.85mg 61%
Vitamin K 66µg 55%
Vitamin B3 8.83mg 0.47mg 52%
Magnesium 335mg 121mg 51%
Vitamin B1 0.62mg 0.05mg 48%
Fats 30.74g 0.56g 46%
Calcium 631mg 168mg 46%
Folate 49µg 180µg 33%
Protein 16.54g 1.68g 30%
Zinc 4.58mg 1.23mg 30%
Calories 486kcal 43kcal 22%
Saturated fat 3.33g 0.247g 14%
Vitamin B5 0.642mg 13%
Carbs 42.12g 9.57g 11%
Sodium 16mg 233mg 9%
Potassium 407mg 89mg 9%
Monounsaturated fat 2.309g 0.098g 6%
Vitamin C 1.6mg 3mg 2%
Choline 12.8mg 2%
Vitamin E 0.5mg 0.87mg 2%
Vitamin B2 0.17mg 0.15mg 2%
Vitamin A 6µg 1%
Net carbs 7.72g 8.27g N/A
Sugar 0.6g N/A
Vitamin B6 0.002mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.048mg 0%
Threonine 0.709mg 0.055mg 0%
Isoleucine 0.801mg 0.076mg 0%
Leucine 1.371mg 0.083mg 0%
Lysine 0.97mg 0.082mg 0%
Methionine 0.588mg 0.025mg 0%
Phenylalanine 1.016mg 0.043mg 0%
Valine 0.95mg 0.072mg 0%
Histidine 0.531mg 0.024mg 0%
Omega-3 - EPA 0.004g N/A
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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +884.5%
Contains more FatsFats +5389.3%
Contains more CarbsCarbs +340.1%
Contains more WaterWater +1306.6%
Contains more OtherOther +37.7%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +2256.1%
Contains more Poly. FatPolyunsaturated fat +50251.1%
Contains less Sat. FatSaturated fat -92.6%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.