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  6. Chia seeds vs. Wild rice raw

Chia seeds vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between chia seeds and wild rice raw

  • Chia seeds are richer than wild rice raw in fiber, selenium, iron, calcium, phosphorus, manganese, fats, copper, vitamin B1, and magnesium.
  • Daily need coverage for fiber for chia seeds is 113% higher.
  • Chia seeds contain 30 times more calcium than wild rice raw. Chia seeds contain 631mg of calcium, while wild rice raw contains 21mg.
  • Chia seeds have a lower glycemic index than wild rice raw.

Food types used in this article are Seeds, chia seeds, dried and Wild rice, raw.

Infographic

Chia seeds vs Wild rice raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +89.3%
Contains more CalciumCalcium +2904.8%
Contains more IronIron +293.9%
Contains more CopperCopper +76.3%
Contains more PhosphorusPhosphorus +98.6%
Contains more ManganeseManganese +104.9%
Contains more SeleniumSelenium +1871.4%
Contains more ZincZinc +30.1%
Contains less SodiumSodium -56.3%
~equal in Potassium ~427mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 16% 29% 60% 126% 64% 90% 0% 4.8% 71%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +439.1%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin B2Vitamin B2 +54.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +93.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Wild rice raw DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 23.665g 0.676g 153%
Fiber 34.4g 6.2g 113%
Selenium 55.2µg 2.8µg 95%
Iron 7.72mg 1.96mg 72%
Calcium 631mg 21mg 61%
Phosphorus 860mg 433mg 61%
Manganese 2.723mg 1.329mg 61%
Fats 30.74g 1.08g 46%
Copper 0.924mg 0.524mg 44%
Vitamin B1 0.62mg 0.115mg 42%
Magnesium 335mg 177mg 38%
Omega-6 (Linoleic acid) 5.835g 34%
Vitamin B6 0.391mg 30%
Vitamin B5 1.074mg 21%
Saturated fat 3.33g 0.156g 14%
Zinc 4.58mg 5.96mg 13%
Vitamin B3 8.83mg 6.733mg 13%
Folate 49µg 95µg 12%
Carbs 42.12g 74.9g 11%
Vitamin B2 0.17mg 0.262mg 7%
Calories 486kcal 357kcal 6%
Choline 35mg 6%
Monounsaturated fat 2.309g 0.159g 5%
Protein 16.54g 14.73g 4%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.82mg 2%
Vitamin K 1.9µg 2%
Potassium 407mg 427mg 1%
Protein per 100 calories 3.4g 4.1g N/A
Calories per 10 g protein 294kcal 242kcal N/A
Weight per 100 calories 21g 28g N/A
Unsaturated / Saturated Fat ratio 7.8 5.4 N/A
Net carbs 7.72g 68.7g N/A
Sugar 2.5g N/A
Sodium 16mg 7mg 0%
Vitamin A 1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.179mg 0%
Threonine 0.709mg 0.469mg 0%
Isoleucine 0.801mg 0.618mg 0%
Leucine 1.371mg 1.018mg 0%
Lysine 0.97mg 0.629mg 0%
Methionine 0.588mg 0.438mg 0%
Phenylalanine 1.016mg 0.721mg 0%
Valine 0.95mg 0.858mg 0%
Histidine 0.531mg 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +12.3%
Contains more FatsFats +2746.3%
Contains more CarbsCarbs +77.8%
Contains more WaterWater +33.8%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +1352.2%
Contains more Poly. FatPolyunsaturated fat +3400.7%
Contains less Sat. FatSaturated fat -95.3%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.