Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Summer squash

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

Compare

What are the differences between chia seeds and summer squash?

  • Chia seeds are richer than summer squash in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 133% more.
  • Chia seeds have 276 times more selenium than summer squash. While chia seeds have 55.2µg of selenium, summer squash has only 0.2µg.

We used Seeds, chia seeds, dried and Squash, summer, all varieties, raw types in this article.

Infographic

Chia seeds vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +1870.6%
Contains more CalciumCalcium +4106.7%
Contains more PotassiumPotassium +55.3%
Contains more IronIron +2105.7%
Contains more CopperCopper +1711.8%
Contains more ZincZinc +1479.3%
Contains more PhosphorusPhosphorus +2163.2%
Contains more ManganeseManganese +1456%
Contains more SeleniumSelenium +27500%
Contains less SodiumSodium -87.5%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +1191.7%
Contains more Vitamin B2Vitamin B2 +19.7%
Contains more Vitamin B3Vitamin B3 +1713.1%
Contains more FolateFolate +69%
Contains more Vitamin CVitamin C +962.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1266.9%
Contains more FatsFats +16977.8%
Contains more CarbsCarbs +1157.3%
Contains more OtherOther +674.2%
Contains more WaterWater +1531.7%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +14331.3%
Contains more Poly. FatPolyunsaturated fat +26489.9%
Contains less Sat. FatSaturated fat -98.7%

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 Summer squash
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Summer squash DV% diff.
Polyunsaturated fat 23.665g 0.089g 157%
Fiber 34.4g 1.1g 133%
Phosphorus 860mg 38mg 117%
Manganese 2.723mg 0.175mg 111%
Selenium 55.2µg 0.2µg 100%
Copper 0.924mg 0.051mg 97%
Iron 7.72mg 0.35mg 92%
Magnesium 335mg 17mg 76%
Calcium 631mg 15mg 62%
Vitamin B3 8.83mg 0.487mg 52%
Vitamin B1 0.62mg 0.048mg 48%
Fats 30.74g 0.18g 47%
Zinc 4.58mg 0.29mg 39%
Protein 16.54g 1.21g 31%
Calories 486kcal 16kcal 24%
Vitamin C 1.6mg 17mg 17%
Vitamin B6 0.218mg 17%
Saturated fat 3.33g 0.044g 15%
Carbs 42.12g 3.35g 13%
Monounsaturated fat 2.309g 0.016g 6%
Folate 49µg 29µg 5%
Potassium 407mg 262mg 4%
Vitamin E 0.5mg 0.12mg 3%
Vitamin B5 0.155mg 3%
Vitamin K 3µg 3%
Vitamin B2 0.17mg 0.142mg 2%
Vitamin A 10µg 1%
Fructose 0.95g 1%
Sodium 16mg 2mg 1%
Choline 6.7mg 1%
Net carbs 7.72g 2.25g N/A
Sugar 2.2g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.011mg 0%
Threonine 0.709mg 0.028mg 0%
Isoleucine 0.801mg 0.042mg 0%
Leucine 1.371mg 0.069mg 0%
Lysine 0.97mg 0.065mg 0%
Methionine 0.588mg 0.017mg 0%
Phenylalanine 1.016mg 0.041mg 0%
Valine 0.95mg 0.053mg 0%
Histidine 0.531mg 0.025mg 0%
Omega-3 - ALA 17.83g 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 Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Summer squash
Summer squash vs Vegetable
Vegetable
Summer squash
Summer squash vs Cucumber
Cucumber
Summer squash
Summer squash vs Eggplant
Eggplant

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
16%
Summer squash
Minerals Daily Need Coverage Score
221%
Chia seeds
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 3.286g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.2g)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.