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  6. Chia seeds vs. Agave nectar

Chia seeds vs. Agave nectar — In-Depth Nutrition Comparison

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How are chia seeds and agave nectar different?

  • Chia seeds are higher than agave nectar in fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, vitamin B3, and zinc.
  • Chia seeds cover your daily need for fiber, 137% more than agave nectar.
  • Chia seeds contain 860 times more phosphorus than agave nectar. Chia seeds contain 860mg of phosphorus, while agave nectar contains 1mg.

Seeds, chia seeds, dried and Sweetener, syrup, agave types were used in this article.

Infographic

Chia seeds vs Agave nectar 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.
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 0.71% 0.3% 0.35% 3.4% 3% 0.27% 0.43% 0.52% 0.65% 9.3%
Contains more MagnesiumMagnesium +33400%
Contains more CalciumCalcium +63000%
Contains more PotassiumPotassium +10075%
Contains more IronIron +8477.8%
Contains more CopperCopper +10166.7%
Contains more ZincZinc +45700%
Contains more PhosphorusPhosphorus +85900%
Contains more ManganeseManganese +54360%
Contains more SeleniumSelenium +3147.1%
Contains less SodiumSodium -75%

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% 2.7% 20% 0% 31% 38% 13% 0% 54% 0% 56% 23% 7.3%
Contains more Vitamin B1Vitamin B1 +408.2%
Contains more Vitamin B3Vitamin B3 +1181.6%
Contains more FolateFolate +63.3%
Contains more Vitamin CVitamin C +962.5%
Contains more Vitamin EVitamin E +96%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.165mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Agave nectar DV% diff.
Polyunsaturated fat 23.665g 0g 158%
Fiber 34.4g 0.2g 137%
Phosphorus 860mg 1mg 123%
Manganese 2.723mg 0.005mg 118%
Copper 0.924mg 0.009mg 102%
Selenium 55.2µg 1.7µg 97%
Iron 7.72mg 0.09mg 95%
Magnesium 335mg 1mg 80%
Fructose 55.6g 70%
Calcium 631mg 1mg 63%
Vitamin B3 8.83mg 0.689mg 51%
Fats 30.74g 0.45g 47%
Vitamin B1 0.62mg 0.122mg 42%
Zinc 4.58mg 0.01mg 42%
Protein 16.54g 0.09g 33%
Vitamin K 22.5µg 19%
Vitamin B6 0.234mg 18%
Vitamin C 1.6mg 17mg 17%
Saturated fat 3.33g 0g 15%
Potassium 407mg 4mg 12%
Carbs 42.12g 76.37g 11%
Calories 486kcal 310kcal 9%
Monounsaturated fat 2.309g 0g 6%
Folate 49µg 30µg 5%
Vitamin E 0.5mg 0.98mg 3%
Choline 13.3mg 2%
Vitamin A 8µg 1%
Sodium 16mg 4mg 1%
Net carbs 7.72g 76.17g N/A
Sugar 68.03g N/A
Vitamin B2 0.17mg 0.165mg 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
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
76% 23%
Protein: 0.09 g
Fats: 0.45 g
Carbs: 76.37 g
Water: 22.94 g
Other: 0.15 g
Contains more ProteinProtein +18277.8%
Contains more FatsFats +6731.1%
Contains more OtherOther +3100%
Contains more CarbsCarbs +81.3%
Contains more WaterWater +295.5%

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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. Agave nectar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170277/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.