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  6. Chia seeds vs. Smoked salmon

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

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Summary of differences between chia seeds and smoked salmon

  • Chia seeds have more fiber, manganese, phosphorus, iron, copper, magnesium, calcium, vitamin B1, and selenium; however, smoked salmon is higher in vitamin B12.
  • Chia seeds cover your daily need for fiber, 138% more than smoked salmon.
  • Chia seeds have 160 times more manganese than smoked salmon. While chia seeds have 2.723mg of manganese, smoked salmon has only 0.017mg.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Fish, salmon, chinook, smoked.

Infographic

Chia seeds vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +5636.4%
Contains more PotassiumPotassium +132.6%
Contains more IronIron +808.2%
Contains more CopperCopper +301.7%
Contains more ZincZinc +1377.4%
Contains more PhosphorusPhosphorus +424.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +15917.6%
Contains more SeleniumSelenium +70.4%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2595.7%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B3Vitamin B3 +87.1%
Contains more FolateFolate +2350%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin B12Vitamin B12 +∞%

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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +611.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +10.5%
Contains more WaterWater +1141.4%
Contains more OtherOther +12.5%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +14.1%
Contains more Poly. FatPolyunsaturated fat +2278.4%
Contains less Sat. FatSaturated fat -72.1%

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 Smoked salmon
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Smoked salmon DV% diff.
Polyunsaturated fat 23.665g 0.995g 151%
Fiber 34.4g 0g 138%
Vitamin B12 0µg 3.26µg 136%
Manganese 2.723mg 0.017mg 118%
Phosphorus 860mg 164mg 99%
Iron 7.72mg 0.85mg 86%
Vitamin D 685IU 86%
Vitamin D 17.1µg 86%
Copper 0.924mg 0.23mg 77%
Magnesium 335mg 18mg 75%
Calcium 631mg 11mg 62%
Vitamin B1 0.62mg 0.023mg 50%
Selenium 55.2µg 32.4µg 41%
Fats 30.74g 4.32g 41%
Zinc 4.58mg 0.31mg 39%
Sodium 16mg 672mg 29%
Vitamin B3 8.83mg 4.72mg 26%
Vitamin B6 0.278mg 21%
Calories 486kcal 117kcal 18%
Vitamin B5 0.87mg 17%
Choline 89mg 16%
Carbs 42.12g 0g 14%
Folate 49µg 2µg 12%
Saturated fat 3.33g 0.929g 11%
Cholesterol 0mg 23mg 8%
Potassium 407mg 175mg 7%
Vitamin E 0.5mg 1.35mg 6%
Vitamin B2 0.17mg 0.101mg 5%
Protein 16.54g 18.28g 3%
Vitamin A 26µg 3%
Vitamin C 1.6mg 0mg 2%
Monounsaturated fat 2.309g 2.023g 1%
Net carbs 7.72g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.205mg 0%
Threonine 0.709mg 0.801mg 0%
Isoleucine 0.801mg 0.842mg 0%
Leucine 1.371mg 1.486mg 0%
Lysine 0.97mg 1.679mg 0%
Methionine 0.588mg 0.541mg 0%
Phenylalanine 1.016mg 0.714mg 0%
Valine 0.95mg 0.942mg 0%
Histidine 0.531mg 0.538mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.073g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Smoked salmon
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
76%
Smoked salmon
Minerals Daily Need Coverage Score
221%
Chia seeds
49%
Smoked salmon

Comparison summary

Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 2.401g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 656mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $14)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.