Chia seeds vs. Star anise — In-Depth Nutrition Comparison
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How are chia seeds and star anise different?
- Chia seeds are richer in selenium, fiber, phosphorus, magnesium, vitamin B3, vitamin B1, and manganese, while star anise is higher in iron, potassium, and vitamin C.
- Star anise covers your daily need for iron, 366% more than chia seeds.
- Chia seeds contain 11 times more selenium than star anise. Chia seeds contain 55.2µg of selenium, while star anise contains 5µg.
- Star anise has a higher glycemic index (89) than chia seeds (15).
Seeds, chia seeds, dried and Spices, anise seed types were used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +97.1% |
| Contains more PhosphorusPhosphorus | +95.5% |
| Contains more ManganeseManganese | +18.4% |
| Contains more SeleniumSelenium | +1004% |
| Contains more PotassiumPotassium | +254.1% |
| Contains more IronIron | +378.8% |
| Contains more ZincZinc | +15.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +82.4% |
| Contains more Vitamin B3Vitamin B3 | +188.6% |
| Contains more FolateFolate | +390% |
| Contains more Vitamin CVitamin C | +1212.5% |
| Contains more Vitamin B2Vitamin B2 | +70.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 7.72mg | 36.96mg | 366% |
| Polyunsaturated fat | 23.665g | 3.15g | 137% |
| Selenium | 55.2µg | 5µg | 91% |
| Fiber | 34.4g | 14.6g | 79% |
| Phosphorus | 860mg | 440mg | 60% |
| Vitamin B6 | 0.65mg | 50% | |
| Magnesium | 335mg | 170mg | 39% |
| Vitamin B3 | 8.83mg | 3.06mg | 36% |
| Potassium | 407mg | 1441mg | 30% |
| Fats | 30.74g | 15.9g | 23% |
| Vitamin B1 | 0.62mg | 0.34mg | 23% |
| Vitamin C | 1.6mg | 21mg | 22% |
| Monounsaturated fat | 2.309g | 9.78g | 19% |
| Manganese | 2.723mg | 2.3mg | 18% |
| Vitamin B5 | 0.797mg | 16% | |
| Saturated fat | 3.33g | 0.586g | 12% |
| Folate | 49µg | 10µg | 10% |
| Vitamin B2 | 0.17mg | 0.29mg | 9% |
| Calories | 486kcal | 337kcal | 7% |
| Zinc | 4.58mg | 5.3mg | 7% |
| Vitamin E | 0.5mg | 3% | |
| Carbs | 42.12g | 50.02g | 3% |
| Protein | 16.54g | 17.6g | 2% |
| Vitamin A | 16µg | 2% | |
| Copper | 0.924mg | 0.91mg | 2% |
| Calcium | 631mg | 646mg | 2% |
| Net carbs | 7.72g | 35.42g | N/A |
| Sodium | 16mg | 16mg | 0% |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.436mg | 0% | |
| Threonine | 0.709mg | 0% | |
| Isoleucine | 0.801mg | 0% | |
| Leucine | 1.371mg | 0% | |
| Lysine | 0.97mg | 0% | |
| Methionine | 0.588mg | 0% | |
| Phenylalanine | 1.016mg | 0% | |
| Valine | 0.95mg | 0% | |
| Histidine | 0.531mg | 0% | |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
17.6 g
Fats:
15.9 g
Carbs:
50.02 g
Water:
9.54 g
Other:
6.94 g
| Contains more FatsFats | +93.3% |
| Contains more CarbsCarbs | +18.8% |
| Contains more WaterWater | +64.5% |
| Contains more OtherOther | +44.6% |
~equal in
Protein
~17.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
0.586 g
Monounsaturated fat:
Mono. Fat
9.78 g
Polyunsaturated fat:
Poly. Fat
3.15 g
| Contains more Poly. FatPolyunsaturated fat | +651.3% |
| Contains less Sat. FatSaturated fat | -82.4% |
| Contains more Mono. FatMonounsaturated fat | +323.6% |
