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  6. Chia seeds vs. Surimi

Chia seeds vs. Surimi — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and surimi

  • Chia seeds are higher in fiber, manganese, copper, iron, phosphorus, magnesium, calcium, vitamin B3, and vitamin B1, yet surimi is higher in vitamin B12.
  • Chia seeds cover your daily fiber needs 138% more than surimi.
  • Chia seeds contain 248 times more manganese than surimi. While chia seeds contain 2.723mg of manganese, surimi contains only 0.011mg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Fish, surimi.

Infographic

Chia seeds vs Surimi 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%
Surimi
Surimi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more MagnesiumMagnesium +679.1%
Contains more CalciumCalcium +6911.1%
Contains more PotassiumPotassium +263.4%
Contains more IronIron +2869.2%
Contains more CopperCopper +2787.5%
Contains more ZincZinc +1287.9%
Contains more PhosphorusPhosphorus +205%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +24654.5%
Contains more SeleniumSelenium +96.4%

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%
Surimi
Surimi
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 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +709.5%
Contains more Vitamin B3Vitamin B3 +3913.6%
Contains more FolateFolate +2350%
Contains more Vitamin EVitamin E +26%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Surimi DV% diff.
Polyunsaturated fat 23.665g 0.443g 155%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.011mg 118%
Copper 0.924mg 0.032mg 99%
Iron 7.72mg 0.26mg 93%
Phosphorus 860mg 282mg 83%
Magnesium 335mg 43mg 70%
Vitamin B12 0µg 1.6µg 67%
Calcium 631mg 9mg 62%
Vitamin B3 8.83mg 0.22mg 54%
Vitamin B1 0.62mg 0.02mg 50%
Selenium 55.2µg 28.1µg 49%
Fats 30.74g 0.9g 46%
Zinc 4.58mg 0.33mg 39%
Calories 486kcal 99kcal 19%
Saturated fat 3.33g 0.191g 14%
Folate 49µg 2µg 12%
Carbs 42.12g 6.85g 12%
Vitamin B2 0.17mg 0.021mg 11%
Cholesterol 0mg 30mg 10%
Potassium 407mg 112mg 9%
Sodium 16mg 143mg 6%
Monounsaturated fat 2.309g 0.149g 5%
Protein 16.54g 15.18g 3%
Vitamin A 20µg 2%
Vitamin B6 0.03mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin B5 0.07mg 1%
Vitamin E 0.5mg 0.63mg 1%
Net carbs 7.72g 6.85g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.092mg 0%
Threonine 0.709mg 0.734mg 0%
Isoleucine 0.801mg 0.709mg 0%
Leucine 1.371mg 1.202mg 0%
Lysine 0.97mg 1.387mg 0%
Methionine 0.588mg 0.515mg 0%
Phenylalanine 1.016mg 0.595mg 0%
Valine 0.95mg 0.77mg 0%
Histidine 0.531mg 0.35mg 0%
Omega-3 - EPA 0.157g N/A
Omega-3 - DHA 0.241g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.014g 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
Surimi
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more FatsFats +3315.6%
Contains more CarbsCarbs +514.9%
Contains more OtherOther +557.5%
Contains more WaterWater +1216.2%
~equal in Protein ~15.18g

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
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +1449.7%
Contains more Poly. FatPolyunsaturated fat +5242%
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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.