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  6. Chia seeds vs. Swordfish

Chia seeds vs. Swordfish — In-Depth Nutrition Comparison

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What are the differences between chia seeds and swordfish?

  • Chia seeds are higher in fiber, manganese, copper, iron, phosphorus, magnesium, calcium, vitamin B1, and zinc, yet swordfish is higher in vitamin B12.
  • Chia seeds' daily need coverage for fiber is 138% more.
  • Chia seeds have 209 times more manganese than swordfish. While chia seeds have 2.723mg of manganese, swordfish has only 0.013mg.
  • The glycemic index of swordfish is lower.

We used Seeds, chia seeds, dried and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Chia seeds vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +857.1%
Contains more CalciumCalcium +10416.7%
Contains more IronIron +1615.6%
Contains more CopperCopper +1908.7%
Contains more ZincZinc +487.2%
Contains more PhosphorusPhosphorus +182.9%
Contains less SodiumSodium -83.5%
Contains more ManganeseManganese +20846.2%
Contains more PotassiumPotassium +22.6%
Contains more SeleniumSelenium +24.1%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +596.6%
Contains more Vitamin B2Vitamin B2 +169.8%
Contains more FolateFolate +2350%
Contains more Vitamin EVitamin E +382%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~9.254mg

All nutrients comparison - raw data values

Nutrient Chia seeds Swordfish DV% diff.
Polyunsaturated fat 23.665g 1.368g 149%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.013mg 118%
Copper 0.924mg 0.046mg 98%
Iron 7.72mg 0.45mg 91%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Phosphorus 860mg 304mg 79%
Magnesium 335mg 35mg 71%
Vitamin B12 0µg 1.62µg 68%
Calcium 631mg 6mg 63%
Vitamin B6 0.615mg 47%
Vitamin B1 0.62mg 0.089mg 44%
Zinc 4.58mg 0.78mg 35%
Fats 30.74g 7.93g 35%
Cholesterol 0mg 78mg 26%
Selenium 55.2µg 68.5µg 24%
Calories 486kcal 172kcal 16%
Protein 16.54g 23.45g 14%
Carbs 42.12g 0g 14%
Choline 77.5mg 14%
Vitamin E 0.5mg 2.41mg 13%
Folate 49µg 2µg 12%
Vitamin B5 0.417mg 8%
Vitamin B2 0.17mg 0.063mg 8%
Saturated fat 3.33g 1.911g 6%
Vitamin A 43µg 5%
Sodium 16mg 97mg 4%
Vitamin B3 8.83mg 9.254mg 3%
Potassium 407mg 499mg 3%
Monounsaturated fat 2.309g 3.544g 3%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g 0.056g N/A
Tryptophan 0.436mg 0.265mg 0%
Threonine 0.709mg 1.035mg 0%
Isoleucine 0.801mg 1.088mg 0%
Leucine 1.371mg 1.919mg 0%
Lysine 0.97mg 2.168mg 0%
Methionine 0.588mg 0.699mg 0%
Phenylalanine 1.016mg 0.922mg 0%
Valine 0.95mg 1.216mg 0%
Histidine 0.531mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +287.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1233.3%
Contains more ProteinProtein +41.8%
Contains more WaterWater +1076.9%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Poly. FatPolyunsaturated fat +1629.9%
Contains less Sat. FatSaturated fat -42.6%
Contains more Mono. FatMonounsaturated fat +53.5%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.