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  6. Chia seeds vs. Spinach raw

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

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Summary of differences between chia seeds and spinach raw

  • Chia seeds have more fiber, phosphorus, selenium, copper, manganese, iron, magnesium, calcium, and vitamin B3; however, spinach raw is higher in vitamin A.
  • Spinach raw covers your daily need for vitamin A, 186% more than chia seeds.
  • Chia seeds have 55 times more selenium than spinach raw. While chia seeds have 55.2µg of selenium, spinach raw has only 1µg.
  • The glycemic index of spinach raw is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Spinach, raw.

Infographic

Chia seeds vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +324.1%
Contains more CalciumCalcium +537.4%
Contains more IronIron +184.9%
Contains more CopperCopper +610.8%
Contains more ZincZinc +764.2%
Contains more PhosphorusPhosphorus +1655.1%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +203.6%
Contains more SeleniumSelenium +5420%
Contains more PotassiumPotassium +37.1%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +694.9%
Contains more Vitamin B3Vitamin B3 +1119.6%
Contains more Vitamin CVitamin C +1656.3%
Contains more Vitamin EVitamin E +306%
Contains more Vitamin B2Vitamin B2 +11.2%
Contains more FolateFolate +295.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Polyunsaturated fat 23.665g 0.165g 157%
Fiber 34.4g 2.2g 129%
Phosphorus 860mg 49mg 116%
Selenium 55.2µg 1µg 99%
Copper 0.924mg 0.13mg 88%
Manganese 2.723mg 0.897mg 79%
Iron 7.72mg 2.71mg 63%
Magnesium 335mg 79mg 61%
Calcium 631mg 99mg 53%
Vitamin A 469µg 52%
Vitamin B3 8.83mg 0.724mg 51%
Fats 30.74g 0.39g 47%
Vitamin B1 0.62mg 0.078mg 45%
Zinc 4.58mg 0.53mg 37%
Folate 49µg 194µg 36%
Vitamin C 1.6mg 28.1mg 29%
Protein 16.54g 2.86g 27%
Calories 486kcal 23kcal 23%
Saturated fat 3.33g 0.063g 15%
Vitamin B6 0.195mg 15%
Carbs 42.12g 3.63g 13%
Vitamin E 0.5mg 2.03mg 10%
Monounsaturated fat 2.309g 0.01g 6%
Potassium 407mg 558mg 4%
Choline 19.3mg 4%
Sodium 16mg 79mg 3%
Vitamin B2 0.17mg 0.189mg 1%
Vitamin B5 0.065mg 1%
Net carbs 7.72g 1.43g N/A
Sugar 0.42g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.039mg 0%
Threonine 0.709mg 0.122mg 0%
Isoleucine 0.801mg 0.147mg 0%
Leucine 1.371mg 0.223mg 0%
Lysine 0.97mg 0.174mg 0%
Methionine 0.588mg 0.053mg 0%
Phenylalanine 1.016mg 0.129mg 0%
Valine 0.95mg 0.161mg 0%
Histidine 0.531mg 0.064mg 0%
Fructose 0.15g 0%
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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +478.3%
Contains more FatsFats +7782.1%
Contains more CarbsCarbs +1060.3%
Contains more OtherOther +179.1%
Contains more WaterWater +1475.9%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +22990%
Contains more Poly. FatPolyunsaturated fat +14242.4%
Contains less Sat. FatSaturated fat -98.1%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.