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  6. Chia seeds vs. Wakame

Chia seeds vs. Wakame — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and wakame

  • Chia seeds are higher than wakame in fiber, phosphorus, selenium, copper, iron, manganese, magnesium, calcium, vitamin B1, and vitamin B3.
  • Chia seeds cover your daily fiber needs 136% more than wakame.
  • Chia seeds contain 79 times more selenium than wakame. While chia seeds contain 55.2µg of selenium, wakame contains only 0.7µg.

Food varieties used in this article are Seeds, chia seeds, dried and Seaweed, wakame, raw.

Infographic

Chia seeds vs Wakame 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%
Wakame
Wakame
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more MagnesiumMagnesium +213.1%
Contains more CalciumCalcium +320.7%
Contains more PotassiumPotassium +714%
Contains more IronIron +254.1%
Contains more CopperCopper +225.4%
Contains more ZincZinc +1105.3%
Contains more PhosphorusPhosphorus +975%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +94.5%
Contains more SeleniumSelenium +7785.7%

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%
Wakame
Wakame
9
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B3Vitamin B3 +451.9%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +35.3%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Wakame DV% diff.
Polyunsaturated fat 23.665g 0.218g 156%
Fiber 34.4g 0.5g 136%
Phosphorus 860mg 80mg 111%
Selenium 55.2µg 0.7µg 99%
Copper 0.924mg 0.284mg 71%
Iron 7.72mg 2.18mg 69%
Manganese 2.723mg 1.4mg 58%
Magnesium 335mg 107mg 54%
Calcium 631mg 150mg 48%
Vitamin B1 0.62mg 0.06mg 47%
Fats 30.74g 0.64g 46%
Vitamin B3 8.83mg 1.6mg 45%
Zinc 4.58mg 0.38mg 38%
Folate 49µg 196µg 37%
Sodium 16mg 872mg 37%
Protein 16.54g 3.03g 27%
Calories 486kcal 45kcal 22%
Saturated fat 3.33g 0.13g 15%
Vitamin B5 0.697mg 14%
Potassium 407mg 50mg 11%
Carbs 42.12g 9.14g 11%
Monounsaturated fat 2.309g 0.058g 6%
Vitamin B2 0.17mg 0.23mg 5%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Vitamin E 0.5mg 1mg 3%
Vitamin A 18µg 2%
Vitamin C 1.6mg 3mg 2%
Net carbs 7.72g 8.64g N/A
Sugar 0.65g N/A
Vitamin B6 0.002mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.035mg 0%
Threonine 0.709mg 0.165mg 0%
Isoleucine 0.801mg 0.087mg 0%
Leucine 1.371mg 0.257mg 0%
Lysine 0.97mg 0.112mg 0%
Methionine 0.588mg 0.063mg 0%
Phenylalanine 1.016mg 0.112mg 0%
Valine 0.95mg 0.209mg 0%
Histidine 0.531mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A
Omega-3 - ALA 17.83g 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
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +445.9%
Contains more FatsFats +4703.1%
Contains more CarbsCarbs +360.8%
Contains more WaterWater +1279.1%
Contains more OtherOther +50%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +3881%
Contains more Poly. FatPolyunsaturated fat +10755.5%
Contains less Sat. FatSaturated fat -96.1%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.