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  6. Chia seeds vs. Sockeye salmon

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

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Important differences between chia seeds and sockeye salmon

  • Chia seeds have more fiber, manganese, copper, iron, phosphorus, magnesium, calcium, vitamin B1, and zinc; however, sockeye salmon has more vitamin B12.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.
  • Chia seeds have a higher glycemic index than sockeye salmon.

The food varieties used in the comparison are Seeds, chia seeds, dried and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Chia seeds vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +830.6%
Contains more CalciumCalcium +5636.4%
Contains more IronIron +1384.6%
Contains more CopperCopper +1115.8%
Contains more ZincZinc +732.7%
Contains more PhosphorusPhosphorus +182%
Contains less SodiumSodium -82.6%
Contains more ManganeseManganese +20846.2%
Contains more SeleniumSelenium +55.5%
~equal in Potassium ~436mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +294.9%
Contains more FolateFolate +600%
Contains more Vitamin EVitamin E +98%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Polyunsaturated fat 23.665g 1.327g 149%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.013mg 118%
Copper 0.924mg 0.076mg 94%
Iron 7.72mg 0.52mg 90%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Phosphorus 860mg 305mg 79%
Magnesium 335mg 36mg 71%
Vitamin B6 0.827mg 64%
Calcium 631mg 11mg 62%
Fats 30.74g 5.57g 39%
Vitamin B1 0.62mg 0.157mg 39%
Zinc 4.58mg 0.55mg 37%
Selenium 55.2µg 35.5µg 36%
Vitamin B5 1.274mg 25%
Cholesterol 0mg 61mg 20%
Choline 112.6mg 20%
Protein 16.54g 26.48g 20%
Calories 486kcal 156kcal 17%
Carbs 42.12g 0g 14%
Folate 49µg 7µg 11%
Saturated fat 3.33g 0.969g 11%
Vitamin B3 8.83mg 10.123mg 8%
Vitamin A 58µg 6%
Vitamin B2 0.17mg 0.246mg 6%
Vitamin E 0.5mg 0.99mg 3%
Sodium 16mg 92mg 3%
Vitamin C 1.6mg 0mg 2%
Potassium 407mg 436mg 1%
Monounsaturated fat 2.309g 1.864g 1%
Net carbs 7.72g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g 0.023g N/A
Tryptophan 0.436mg 0.335mg 0%
Threonine 0.709mg 1.247mg 0%
Isoleucine 0.801mg 1.274mg 0%
Leucine 1.371mg 2.185mg 0%
Lysine 0.97mg 2.574mg 0%
Methionine 0.588mg 0.858mg 0%
Phenylalanine 1.016mg 1.086mg 0%
Valine 0.95mg 1.461mg 0%
Histidine 0.531mg 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +451.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +674.2%
Contains more ProteinProtein +60.1%
Contains more WaterWater +1060.9%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +23.9%
Contains more Poly. FatPolyunsaturated fat +1683.3%
Contains less Sat. FatSaturated fat -70.9%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.