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  6. Chia seeds vs. Tuna

Chia seeds vs. Tuna — In-Depth Nutrition Comparison

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What are the differences between chia seeds and tuna?

  • Chia seeds are higher in fiber, manganese, copper, iron, phosphorus, magnesium, and calcium, yet tuna is higher in vitamin B12, selenium, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 138% more.
  • Chia seeds have 209 times more manganese than tuna. While chia seeds have 2.723mg of manganese, tuna has only 0.013mg.
  • The glycemic index of tuna is lower.

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

Infographic

Chia seeds vs Tuna 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%
Tuna
Tuna
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more MagnesiumMagnesium +697.6%
Contains more CalciumCalcium +15675%
Contains more IronIron +739.1%
Contains more CopperCopper +2048.8%
Contains more ZincZinc +917.8%
Contains more PhosphorusPhosphorus +158.3%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +20846.2%
Contains more PotassiumPotassium +29.5%
Contains more SeleniumSelenium +96%

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%
Tuna
Tuna
8
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +72.4%
Contains more Vitamin B1Vitamin B1 +362.7%
Contains more Vitamin B2Vitamin B2 +24.1%
Contains more FolateFolate +2350%
Contains more Vitamin B3Vitamin B3 +149.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Tuna DV% diff.
Polyunsaturated fat 23.665g 0.175g 157%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.013mg 118%
Vitamin B12 0µg 2.35µg 98%
Copper 0.924mg 0.043mg 98%
Selenium 55.2µg 108.2µg 96%
Iron 7.72mg 0.92mg 85%
Vitamin B3 8.83mg 22.07mg 83%
Vitamin B6 1.038mg 80%
Phosphorus 860mg 333mg 75%
Magnesium 335mg 42mg 70%
Calcium 631mg 4mg 63%
Fats 30.74g 0.59g 46%
Vitamin B1 0.62mg 0.134mg 41%
Zinc 4.58mg 0.45mg 38%
Protein 16.54g 29.15g 25%
Calories 486kcal 130kcal 18%
Cholesterol 0mg 47mg 16%
Choline 77.6mg 14%
Carbs 42.12g 0g 14%
Saturated fat 3.33g 0.205g 14%
Folate 49µg 2µg 12%
Vitamin D 82IU 10%
Vitamin D 2µg 10%
Vitamin B5 0.334mg 7%
Monounsaturated fat 2.309g 0.138g 5%
Potassium 407mg 527mg 4%
Vitamin B2 0.17mg 0.137mg 3%
Vitamin A 22µg 2%
Sodium 16mg 54mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.29mg 1%
Net carbs 7.72g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g 0.02g N/A
Tryptophan 0.436mg 0.313mg 0%
Threonine 0.709mg 1.224mg 0%
Isoleucine 0.801mg 1.287mg 0%
Leucine 1.371mg 2.27mg 0%
Lysine 0.97mg 2.565mg 0%
Methionine 0.588mg 0.827mg 0%
Phenylalanine 1.016mg 1.091mg 0%
Valine 0.95mg 1.438mg 0%
Histidine 0.531mg 0.822mg 0%
Omega-3 - EPA 0.015g N/A
Omega-3 - DHA 0.105g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +5110.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +275%
Contains more ProteinProtein +76.2%
Contains more WaterWater +1089.3%

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
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +1573.2%
Contains more Poly. FatPolyunsaturated fat +13422.9%
Contains less Sat. FatSaturated fat -93.8%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.