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Chia seeds vs. Vegetable — In-Depth Nutrition Comparison

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Significant differences between chia seeds and vegetable

  • Chia seeds have more fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3; however, vegetable is richer in vitamin A.
  • Chia seeds cover your daily fiber needs 120% more than vegetable.
  • Vegetable has 184 times less selenium than chia seeds. Chia seeds have 55.2µg of selenium, while vegetable has 0.3µg.
  • Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Chia seeds vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +2424%
Contains more PotassiumPotassium +140.8%
Contains more IronIron +841.5%
Contains more CopperCopper +1013.3%
Contains more ZincZinc +834.7%
Contains more PhosphorusPhosphorus +1586.3%
Contains less SodiumSodium -54.3%
Contains more ManganeseManganese +618.5%
Contains more SeleniumSelenium +18300%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin B1Vitamin B1 +773.2%
Contains more Vitamin B2Vitamin B2 +41.7%
Contains more Vitamin B3Vitamin B3 +937.6%
Contains more FolateFolate +157.9%
Contains more Vitamin CVitamin C +100%
~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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +478.3%
Contains more FatsFats +20393.3%
Contains more CarbsCarbs +221.8%
Contains more OtherOther +616.4%
Contains more WaterWater +1335%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +22990%
Contains more Poly. FatPolyunsaturated fat +32768.1%
Contains less Sat. FatSaturated fat -99.1%

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 Vegetable
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Vegetable DV% diff.
Polyunsaturated fat 23.665g 0.072g 157%
Fiber 34.4g 4.4g 120%
Phosphorus 860mg 51mg 116%
Manganese 2.723mg 0.379mg 102%
Selenium 55.2µg 0.3µg 100%
Copper 0.924mg 0.083mg 93%
Iron 7.72mg 0.82mg 86%
Magnesium 335mg 22mg 75%
Calcium 631mg 25mg 61%
Vitamin B3 8.83mg 0.851mg 50%
Fats 30.74g 0.15g 47%
Vitamin B1 0.62mg 0.071mg 46%
Zinc 4.58mg 0.49mg 37%
Protein 16.54g 2.86g 27%
Vitamin A 214µg 24%
Calories 486kcal 65kcal 21%
Vitamin K 23.5µg 20%
Saturated fat 3.33g 0.031g 15%
Carbs 42.12g 13.09g 10%
Folate 49µg 19µg 8%
Potassium 407mg 169mg 7%
Vitamin B6 0.074mg 6%
Monounsaturated fat 2.309g 0.01g 6%
Choline 24.1mg 4%
Vitamin B2 0.17mg 0.12mg 4%
Vitamin B5 0.151mg 3%
Vitamin C 1.6mg 3.2mg 2%
Vitamin E 0.5mg 0.38mg 1%
Sodium 16mg 35mg 1%
Net carbs 7.72g 8.69g N/A
Sugar 3.12g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.029mg 0%
Threonine 0.709mg 0.115mg 0%
Isoleucine 0.801mg 0.139mg 0%
Leucine 1.371mg 0.19mg 0%
Lysine 0.97mg 0.17mg 0%
Methionine 0.588mg 0.034mg 0%
Phenylalanine 1.016mg 0.12mg 0%
Valine 0.95mg 0.149mg 0%
Histidine 0.531mg 0.073mg 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 Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
221%
Chia seeds
19%
Vegetable

Comparison summary

Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 3.299g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 51)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.5)
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 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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.