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  6. Chia seeds vs. Chia seeds

Chia seeds vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between chia seeds and chia seeds

    The food varieties used in the comparison are Seeds, chia seeds, dried and Seeds, chia seeds, dried.

    Infographic

    Chia seeds vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
    ~equal in Magnesium ~335mg
    ~equal in Calcium ~631mg
    ~equal in Potassium ~407mg
    ~equal in Iron ~7.72mg
    ~equal in Copper ~0.924mg
    ~equal in Zinc ~4.58mg
    ~equal in Phosphorus ~860mg
    ~equal in Sodium ~16mg
    ~equal in Manganese ~2.723mg
    ~equal in Selenium ~55.2µg

    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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
    ~equal in Vitamin C ~1.6mg
    ~equal in Vitamin A ~µg
    ~equal in Vitamin E ~0.5mg
    ~equal in Vitamin D ~µg
    ~equal in Vitamin B1 ~0.62mg
    ~equal in Vitamin B2 ~0.17mg
    ~equal in Vitamin B3 ~8.83mg
    ~equal in Vitamin B5 ~mg
    ~equal in Vitamin B6 ~mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~µg
    ~equal in Folate ~49µg
    ~equal in Choline ~mg

    All nutrients comparison - raw data values

    Nutrient Chia seeds Chia seeds DV% diff.
    Calories 486kcal 486kcal 0%
    Protein 16.54g 16.54g 0%
    Fats 30.74g 30.74g 0%
    Vitamin C 1.6mg 1.6mg 0%
    Net carbs 7.72g 7.72g N/A
    Carbs 42.12g 42.12g 0%
    Magnesium 335mg 335mg 0%
    Calcium 631mg 631mg 0%
    Potassium 407mg 407mg 0%
    Iron 7.72mg 7.72mg 0%
    Fiber 34.4g 34.4g 0%
    Copper 0.924mg 0.924mg 0%
    Zinc 4.58mg 4.58mg 0%
    Phosphorus 860mg 860mg 0%
    Sodium 16mg 16mg 0%
    Vitamin E 0.5mg 0.5mg 0%
    Manganese 2.723mg 2.723mg 0%
    Selenium 55.2µg 55.2µg 0%
    Vitamin B1 0.62mg 0.62mg 0%
    Vitamin B2 0.17mg 0.17mg 0%
    Vitamin B3 8.83mg 8.83mg 0%
    Folate 49µg 49µg 0%
    Trans fat 0.14g 0.14g N/A
    Saturated fat 3.33g 3.33g 0%
    Monounsaturated fat 2.309g 2.309g 0%
    Polyunsaturated fat 23.665g 23.665g 0%
    Tryptophan 0.436mg 0.436mg 0%
    Threonine 0.709mg 0.709mg 0%
    Isoleucine 0.801mg 0.801mg 0%
    Leucine 1.371mg 1.371mg 0%
    Lysine 0.97mg 0.97mg 0%
    Methionine 0.588mg 0.588mg 0%
    Phenylalanine 1.016mg 1.016mg 0%
    Valine 0.95mg 0.95mg 0%
    Histidine 0.531mg 0.531mg 0%
    Omega-3 - ALA 17.83g 17.83g N/A
    Omega-6 - Linoleic acid 5.835g 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
    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
    ~equal in Protein ~16.54g
    ~equal in Fats ~30.74g
    ~equal in Carbs ~42.12g
    ~equal in Water ~5.8g
    ~equal in Other ~4.8g

    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
    11% 8% 81%
    Saturated fat: Sat. Fat 3.33 g
    Monounsaturated fat: Mono. Fat 2.309 g
    Polyunsaturated fat: Poly. Fat 23.665 g
    ~equal in Saturated fat ~3.33g
    ~equal in Monounsaturated fat ~2.309g
    ~equal in Polyunsaturated fat ~23.665g

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.