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Chia seeds vs. Vermicelli — In-Depth Nutrition Comparison

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Significant differences between chia seeds and vermicelli

  • Chia seeds have more fiber, phosphorus, magnesium, iron, calcium, vitamin B3, vitamin B1, and selenium; however, vermicelli is richer in copper.
  • Chia seeds cover your daily fiber needs 122% more than vermicelli.
  • Vermicelli contains less saturated fat.
  • Vermicelli has a higher glycemic index. The glycemic index of vermicelli is 35, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Vermicelli, made from soy.

Infographic

Chia seeds vs Vermicelli 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 1.4% 17% 0.26% 68% 639% 116% 8.6% 0.52% 0% 147%
Contains more MagnesiumMagnesium +16650%
Contains more CalciumCalcium +1047.3%
Contains more PotassiumPotassium +13466.7%
Contains more IronIron +326.5%
Contains more PhosphorusPhosphorus +4200%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +104.4%
Contains more CopperCopper +107.4%
Contains less SodiumSodium -75%
~equal in Zinc ~4.24mg

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% 0.67% 10% 0% 0% 0% 0% 0% 0% 0% 9.5% 0% 97%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0.51mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0mg
~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
82% 12% 6%
Protein: 0.1 g
Fats: 0.1 g
Carbs: 82.32 g
Water: 11.9 g
Other: 5.58 g
Contains more ProteinProtein +16440%
Contains more FatsFats +30640%
Contains more CarbsCarbs +95.4%
Contains more WaterWater +105.2%
Contains more OtherOther +16.3%

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
21% 19% 60%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated fat +17661.5%
Contains more Poly. FatPolyunsaturated fat +57619.5%
Contains less Sat. FatSaturated fat -99.6%

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 Vermicelli
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar 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 Vermicelli DV% diff.
Polyunsaturated fat 23.665g 0.041g 157%
Fiber 34.4g 3.9g 122%
Phosphorus 860mg 20mg 120%
Manganese 2.723mg 118%
Copper 0.924mg 1.916mg 110%
Magnesium 335mg 2mg 79%
Iron 7.72mg 1.81mg 74%
Calcium 631mg 55mg 58%
Vitamin B3 8.83mg 0mg 55%
Vitamin B1 0.62mg 0mg 52%
Selenium 55.2µg 27µg 51%
Fats 30.74g 0.1g 47%
Protein 16.54g 0.1g 33%
Choline 177mg 32%
Saturated fat 3.33g 0.014g 15%
Carbs 42.12g 82.32g 13%
Vitamin B2 0.17mg 0mg 13%
Potassium 407mg 3mg 12%
Folate 49µg 0µg 12%
Calories 486kcal 331kcal 8%
Monounsaturated fat 2.309g 0.013g 6%
Vitamin K 3.8µg 3%
Zinc 4.58mg 4.24mg 3%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 4mg 1%
Net carbs 7.72g 78.42g N/A
Sugar 17.44g N/A
Vitamin E 0.5mg 0.51mg 0%
Vitamin A 2µg 0%
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 Vermicelli
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
9%
Vermicelli
Minerals Daily Need Coverage Score
221%
Chia seeds
100%
Vermicelli

Comparison summary

Which food contains less Sodium?
Vermicelli
Vermicelli contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Vermicelli
Vermicelli is lower in Saturated fat (difference - 3.316g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 17.44g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 20)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.5)
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. Vermicelli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169884/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.