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Chia seeds vs. Tomatillo — In-Depth Nutrition Comparison

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Significant differences between chia seeds and tomatillos

  • Chia seeds have more fiber, phosphorus, selenium, copper, iron, magnesium, calcium, vitamin B1, and vitamin B3; however, tomatillos are richer in manganese.
  • Tomatillos cover your daily manganese needs 6534% more than chia seeds.
  • Tomatillos have 110 times less selenium than chia seeds. Chia seeds have 55.2µg of selenium, while tomatillos have 0.5µg.

Specific food types used in this comparison are Seeds, chia seeds, dried and Tomatillos, raw.

Infographic

Chia seeds vs Tomatillo 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more MagnesiumMagnesium +1575%
Contains more CalciumCalcium +8914.3%
Contains more PotassiumPotassium +51.9%
Contains more IronIron +1145.2%
Contains more CopperCopper +1069.6%
Contains more ZincZinc +1981.8%
Contains more PhosphorusPhosphorus +2105.1%
Contains more SeleniumSelenium +10940%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +5518.8%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin B1Vitamin B1 +1309.1%
Contains more Vitamin B2Vitamin B2 +385.7%
Contains more Vitamin B3Vitamin B3 +377.3%
Contains more FolateFolate +600%
Contains more Vitamin CVitamin C +631.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +1622.9%
Contains more FatsFats +2913.7%
Contains more CarbsCarbs +621.2%
Contains more OtherOther +772.7%
Contains more WaterWater +1479.8%

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
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains more Mono. FatMonounsaturated fat +1389.7%
Contains more Poly. FatPolyunsaturated fat +5575.1%
Contains less Sat. FatSaturated fat -95.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Tomatillo
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Tomatillo DV% diff.
Manganese 2.723mg 153mg 6534%
Polyunsaturated fat 23.665g 0.417g 155%
Fiber 34.4g 1.9g 130%
Phosphorus 860mg 39mg 117%
Selenium 55.2µg 0.5µg 99%
Copper 0.924mg 0.079mg 94%
Iron 7.72mg 0.62mg 89%
Magnesium 335mg 20mg 75%
Calcium 631mg 7mg 62%
Vitamin B1 0.62mg 0.044mg 48%
Fats 30.74g 1.02g 46%
Vitamin B3 8.83mg 1.85mg 44%
Zinc 4.58mg 0.22mg 40%
Protein 16.54g 0.96g 31%
Calories 486kcal 32kcal 23%
Saturated fat 3.33g 0.139g 15%
Carbs 42.12g 5.84g 12%
Folate 49µg 7µg 11%
Vitamin C 1.6mg 11.7mg 11%
Vitamin B2 0.17mg 0.035mg 10%
Vitamin K 10.1µg 8%
Monounsaturated fat 2.309g 0.155g 5%
Potassium 407mg 268mg 4%
Vitamin B6 0.056mg 4%
Vitamin B5 0.15mg 3%
Vitamin E 0.5mg 0.38mg 1%
Sodium 16mg 1mg 1%
Vitamin A 6µg 1%
Choline 7.6mg 1%
Net carbs 7.72g 3.94g N/A
Sugar 3.93g N/A
Trans fat 0.14g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Tomatillo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
12%
Tomatillo
Minerals Daily Need Coverage Score
221%
Chia seeds
2007%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Tomatillo
Tomatillo is lower in Saturated fat (difference - 3.191g)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3.93g)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.