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  6. Chia seeds vs. Succotash

Chia seeds vs. Succotash — In-Depth Nutrition Comparison

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Differences between chia seeds and succotash

  • Succotash contains less fiber, phosphorus, selenium, manganese, copper, iron, magnesium, calcium, vitamin B3, and zinc than chia seeds.
  • Chia seeds' daily need coverage for fiber is 122% higher.
  • Succotash contains 92 times less selenium than chia seeds. Chia seeds contain 55.2µg of selenium, while succotash contains 0.6µg.

The food types used in this comparison are Seeds, chia seeds, dried and Succotash, (corn and limas), raw.

Infographic

Chia seeds vs Succotash 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 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Contains more MagnesiumMagnesium +597.9%
Contains more CalciumCalcium +3405.6%
Contains more IronIron +321.9%
Contains more CopperCopper +396.8%
Contains more ZincZinc +650.8%
Contains more PhosphorusPhosphorus +661.1%
Contains more ManganeseManganese +295.8%
Contains more SeleniumSelenium +9100%
Contains less SodiumSodium -75%
~equal in Potassium ~369mg

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 50% 5% 0% 0% 52% 19% 30% 7.7% 30% 0% 0% 30% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +198.1%
Contains more Vitamin B2Vitamin B2 +107.3%
Contains more Vitamin B3Vitamin B3 +456.4%
Contains more FolateFolate +22.5%
Contains more Vitamin CVitamin C +843.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Succotash DV% diff.
Polyunsaturated fat 23.665g 0.489g 155%
Fiber 34.4g 3.8g 122%
Phosphorus 860mg 113mg 107%
Selenium 55.2µg 0.6µg 99%
Manganese 2.723mg 0.688mg 88%
Copper 0.924mg 0.186mg 82%
Iron 7.72mg 1.83mg 74%
Magnesium 335mg 48mg 68%
Calcium 631mg 18mg 61%
Fats 30.74g 1.02g 46%
Vitamin B3 8.83mg 1.587mg 45%
Zinc 4.58mg 0.61mg 36%
Vitamin B1 0.62mg 0.208mg 34%
Protein 16.54g 5.03g 23%
Calories 486kcal 99kcal 19%
Vitamin C 1.6mg 15.1mg 15%
Saturated fat 3.33g 0.19g 14%
Vitamin B6 0.13mg 10%
Carbs 42.12g 19.59g 8%
Vitamin B2 0.17mg 0.082mg 7%
Monounsaturated fat 2.309g 0.198g 5%
Vitamin E 0.5mg 3%
Vitamin B5 0.128mg 3%
Vitamin A 15µg 2%
Folate 49µg 40µg 2%
Sodium 16mg 4mg 1%
Potassium 407mg 369mg 1%
Net carbs 7.72g 15.79g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.056mg 0%
Threonine 0.709mg 0.209mg 0%
Isoleucine 0.801mg 0.284mg 0%
Leucine 1.371mg 0.443mg 0%
Lysine 0.97mg 0.295mg 0%
Methionine 0.588mg 0.068mg 0%
Phenylalanine 1.016mg 0.243mg 0%
Valine 0.95mg 0.306mg 0%
Histidine 0.531mg 0.16mg 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
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
Contains more ProteinProtein +228.8%
Contains more FatsFats +2913.7%
Contains more CarbsCarbs +115%
Contains more OtherOther +281%
Contains more WaterWater +1160.3%

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
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
Contains more Mono. FatMonounsaturated fat +1066.2%
Contains more Poly. FatPolyunsaturated fat +4739.5%
Contains less Sat. FatSaturated fat -94.3%

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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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.