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  6. Chia seeds vs. Squid

Chia seeds vs. Squid — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and squid

  • Chia seeds are higher in fiber, manganese, magnesium, vitamin B1, calcium, and vitamin B3, yet squid is higher in vitamin B12, vitamin B2, and selenium.
  • Squid covers your daily vitamin B12 needs 225% more than chia seeds.

Food varieties used in this article are Seeds, chia seeds, dried and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Chia seeds vs Squid 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%
Squid
Squid
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more MagnesiumMagnesium +458.3%
Contains more CalciumCalcium +250.6%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +48.3%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +1202.9%
Contains more PotassiumPotassium +56.5%
Contains more IronIron +40.4%
Contains more SeleniumSelenium +62.3%
~equal in Copper ~0.998mg

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%
Squid
Squid
6
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3547.1%
Contains more Vitamin B3Vitamin B3 +303.4%
Contains more FolateFolate +104.2%
Contains more Vitamin CVitamin C +431.3%
Contains more Vitamin B2Vitamin B2 +917.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Polyunsaturated fat 23.665g 0.268g 156%
Fiber 34.4g 0g 138%
Vitamin B2 0.17mg 1.729mg 120%
Manganese 2.723mg 0.209mg 109%
Cholesterol 0mg 224mg 75%
Magnesium 335mg 60mg 65%
Selenium 55.2µg 89.6µg 63%
Vitamin B1 0.62mg 0.017mg 50%
Fats 30.74g 1.4g 45%
Calcium 631mg 180mg 45%
Vitamin B3 8.83mg 2.189mg 42%
Phosphorus 860mg 580mg 40%
Iron 7.72mg 10.84mg 39%
Protein 16.54g 32.48g 32%
Sodium 16mg 744mg 32%
Vitamin A 203µg 23%
Vitamin B6 0.27mg 21%
Vitamin B5 0.9mg 18%
Calories 486kcal 158kcal 16%
Saturated fat 3.33g 0.236g 14%
Carbs 42.12g 1.64g 13%
Zinc 4.58mg 3.46mg 10%
Copper 0.924mg 0.998mg 8%
Vitamin C 1.6mg 8.5mg 8%
Potassium 407mg 637mg 7%
Folate 49µg 24µg 6%
Monounsaturated fat 2.309g 0.162g 5%
Vitamin E 0.5mg 3%
Net carbs 7.72g 1.64g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.364mg 0%
Threonine 0.709mg 1.398mg 0%
Isoleucine 0.801mg 1.414mg 0%
Leucine 1.371mg 2.287mg 0%
Lysine 0.97mg 2.427mg 0%
Methionine 0.588mg 0.733mg 0%
Phenylalanine 1.016mg 1.164mg 0%
Valine 0.95mg 1.419mg 0%
Histidine 0.531mg 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.012g 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
Squid
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +2095.7%
Contains more CarbsCarbs +2468.3%
Contains more OtherOther +42.9%
Contains more ProteinProtein +96.4%
Contains more WaterWater +953.8%

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
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +1325.3%
Contains more Poly. FatPolyunsaturated fat +8730.2%
Contains less Sat. FatSaturated fat -92.9%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.