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  6. Chia seeds vs. Watercress

Chia seeds vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between chia seeds and watercress?

  • Chia seeds are higher in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, vitamin B3, and calcium, yet watercress is higher in vitamin A.
  • Chia seeds' daily need coverage for fiber is 136% more.
  • Chia seeds have 61 times more selenium than watercress. While chia seeds have 55.2µg of selenium, watercress has only 0.9µg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Watercress, raw types in this article.

Infographic

Chia seeds vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +1495.2%
Contains more CalciumCalcium +425.8%
Contains more PotassiumPotassium +23.3%
Contains more IronIron +3760%
Contains more CopperCopper +1100%
Contains more ZincZinc +4063.6%
Contains more PhosphorusPhosphorus +1333.3%
Contains less SodiumSodium -61%
Contains more ManganeseManganese +1016%
Contains more SeleniumSelenium +6033.3%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +588.9%
Contains more Vitamin B2Vitamin B2 +41.7%
Contains more Vitamin B3Vitamin B3 +4315%
Contains more FolateFolate +444.4%
Contains more Vitamin CVitamin C +2587.5%
Contains more Vitamin EVitamin E +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Watercress DV% diff.
Vitamin K 250µg 208%
Polyunsaturated fat 23.665g 0.035g 158%
Fiber 34.4g 0.5g 136%
Phosphorus 860mg 60mg 114%
Manganese 2.723mg 0.244mg 108%
Selenium 55.2µg 0.9µg 99%
Copper 0.924mg 0.077mg 94%
Iron 7.72mg 0.2mg 94%
Magnesium 335mg 21mg 75%
Vitamin B3 8.83mg 0.2mg 54%
Calcium 631mg 120mg 51%
Fats 30.74g 0.1g 47%
Vitamin C 1.6mg 43mg 46%
Vitamin B1 0.62mg 0.09mg 44%
Zinc 4.58mg 0.11mg 41%
Protein 16.54g 2.3g 28%
Calories 486kcal 11kcal 24%
Vitamin A 160µg 18%
Saturated fat 3.33g 0.027g 15%
Carbs 42.12g 1.29g 14%
Folate 49µg 9µg 10%
Vitamin B6 0.129mg 10%
Monounsaturated fat 2.309g 0.008g 6%
Vitamin B5 0.31mg 6%
Vitamin B2 0.17mg 0.12mg 4%
Vitamin E 0.5mg 1mg 3%
Choline 9mg 2%
Potassium 407mg 330mg 2%
Sodium 16mg 41mg 1%
Net carbs 7.72g 0.79g N/A
Sugar 0.2g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.03mg 0%
Threonine 0.709mg 0.133mg 0%
Isoleucine 0.801mg 0.093mg 0%
Leucine 1.371mg 0.166mg 0%
Lysine 0.97mg 0.134mg 0%
Methionine 0.588mg 0.02mg 0%
Phenylalanine 1.016mg 0.114mg 0%
Valine 0.95mg 0.137mg 0%
Histidine 0.531mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +619.1%
Contains more FatsFats +30640%
Contains more CarbsCarbs +3165.1%
Contains more OtherOther +300%
Contains more WaterWater +1539.8%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +28762.5%
Contains more Poly. FatPolyunsaturated fat +67514.3%
Contains less Sat. FatSaturated fat -99.2%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.