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  6. Chia seeds vs. Wasabi

Chia seeds vs. Wasabi — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and wasabi?

  • Chia seeds are richer in phosphorus, fiber, manganese, copper, iron, magnesium, vitamin B3, calcium, and vitamin B1, yet wasabi is richer in vitamin C.
  • Chia seeds' daily need coverage for phosphorus is 111% higher.
  • Chia seeds have 12 times more vitamin B3 than wasabi. Chia seeds have 8.83mg of vitamin B3, while wasabi has 0.743mg.
  • Chia seeds have a lower glycemic index than wasabi.

We used Seeds, chia seeds, dried and Wasabi, root, raw types in this comparison.

Infographic

Chia seeds vs Wasabi 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%
Wasabi
Wasabi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more MagnesiumMagnesium +385.5%
Contains more CalciumCalcium +393%
Contains more IronIron +649.5%
Contains more CopperCopper +496.1%
Contains more ZincZinc +182.7%
Contains more PhosphorusPhosphorus +975%
Contains more ManganeseManganese +596.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +39.6%
~equal in Sodium ~17mg

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%
Wasabi
Wasabi
4
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B3Vitamin B3 +1088.4%
Contains more FolateFolate +172.2%
Contains more Vitamin CVitamin C +2518.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Wasabi DV% diff.
Polyunsaturated fat 23.665g 158%
Phosphorus 860mg 80mg 111%
Fiber 34.4g 7.8g 106%
Manganese 2.723mg 0.391mg 101%
Selenium 55.2µg 100%
Copper 0.924mg 0.155mg 85%
Iron 7.72mg 1.03mg 84%
Magnesium 335mg 69mg 63%
Vitamin B3 8.83mg 0.743mg 51%
Calcium 631mg 128mg 50%
Fats 30.74g 0.63g 46%
Vitamin C 1.6mg 41.9mg 45%
Vitamin B1 0.62mg 0.131mg 41%
Zinc 4.58mg 1.62mg 27%
Protein 16.54g 4.8g 23%
Vitamin B6 0.274mg 21%
Calories 486kcal 109kcal 19%
Saturated fat 3.33g 15%
Folate 49µg 18µg 8%
Carbs 42.12g 23.54g 6%
Monounsaturated fat 2.309g 6%
Potassium 407mg 568mg 5%
Vitamin B2 0.17mg 0.114mg 4%
Vitamin B5 0.203mg 4%
Vitamin E 0.5mg 3%
Net carbs 7.72g 15.74g N/A
Sodium 16mg 17mg 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

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
Wasabi
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +244.6%
Contains more FatsFats +4779.4%
Contains more CarbsCarbs +78.9%
Contains more OtherOther +150%
Contains more WaterWater +1091.6%

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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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.