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  6. Chia seeds vs. Whey

Chia seeds vs. Whey — In-Depth Nutrition Comparison

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Significant differences between chia seeds and whey

  • The amount of fiber, manganese, phosphorus, copper, selenium, iron, magnesium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in whey.
  • Chia seeds cover your daily fiber needs 138% more than whey.
  • Whey has 2723 times less manganese than chia seeds. Chia seeds have 2.723mg of manganese, while whey has 0.001mg.
  • Whey has a higher glycemic index. The glycemic index of whey is 43, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Whey, sweet, fluid.

Infographic

Chia seeds vs Whey 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%
Whey
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +4087.5%
Contains more CalciumCalcium +1242.6%
Contains more PotassiumPotassium +152.8%
Contains more IronIron +12766.7%
Contains more CopperCopper +23000%
Contains more ZincZinc +3423.1%
Contains more PhosphorusPhosphorus +1769.6%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +272200%
Contains more SeleniumSelenium +2805.3%

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%
Whey
Whey
5
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1622.2%
Contains more Vitamin B3Vitamin B3 +11832.4%
Contains more FolateFolate +4800%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.158mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Whey DV% diff.
Polyunsaturated fat 23.665g 0.011g 158%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.001mg 118%
Phosphorus 860mg 46mg 116%
Copper 0.924mg 0.004mg 102%
Selenium 55.2µg 1.9µg 97%
Iron 7.72mg 0.06mg 96%
Magnesium 335mg 8mg 78%
Calcium 631mg 47mg 58%
Vitamin B3 8.83mg 0.074mg 55%
Vitamin B1 0.62mg 0.036mg 49%
Fats 30.74g 0.36g 47%
Zinc 4.58mg 0.13mg 40%
Protein 16.54g 0.85g 31%
Calories 486kcal 27kcal 23%
Saturated fat 3.33g 0.23g 14%
Folate 49µg 1µg 12%
Carbs 42.12g 5.14g 12%
Vitamin B12 0µg 0.28µg 12%
Vitamin B5 0.383mg 8%
Potassium 407mg 161mg 7%
Monounsaturated fat 2.309g 0.1g 6%
Choline 16mg 3%
Vitamin E 0.5mg 0mg 3%
Sodium 16mg 54mg 2%
Vitamin C 1.6mg 0.1mg 2%
Vitamin B6 0.031mg 2%
Vitamin B2 0.17mg 0.158mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 7.72g 5.14g N/A
Sugar 5.14g N/A
Vitamin A 3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.013mg 0%
Threonine 0.709mg 0.054mg 0%
Isoleucine 0.801mg 0.047mg 0%
Leucine 1.371mg 0.078mg 0%
Lysine 0.97mg 0.068mg 0%
Methionine 0.588mg 0.016mg 0%
Phenylalanine 1.016mg 0.027mg 0%
Valine 0.95mg 0.046mg 0%
Histidine 0.531mg 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1845.9%
Contains more FatsFats +8438.9%
Contains more CarbsCarbs +719.5%
Contains more OtherOther +805.7%
Contains more WaterWater +1505.5%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +2209%
Contains more Poly. FatPolyunsaturated fat +215036.4%
Contains less Sat. FatSaturated fat -93.1%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.