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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, 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.
  • Wild rice raw contains less saturated fat.
  • 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

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 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

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +439.1%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin B2Vitamin B2 +54.1%
Contains more FolateFolate +93.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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 OtherOther +213.7%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Wild rice raw
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Wild rice raw DV% diff.
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%
Manganese 2.723mg 1.329mg 61%
Calcium 631mg 21mg 61%
Phosphorus 860mg 433mg 61%
Fats 30.74g 1.08g 46%
Copper 0.924mg 0.524mg 44%
Vitamin B1 0.62mg 0.115mg 42%
Magnesium 335mg 177mg 38%
Vitamin B6 0.391mg 30%
Vitamin B5 1.074mg 21%
Saturated fat 3.33g 0.156g 14%
Vitamin B3 8.83mg 6.733mg 13%
Zinc 4.58mg 5.96mg 13%
Folate 49µg 95µg 12%
Carbs 42.12g 74.9g 11%
Vitamin B2 0.17mg 0.262mg 7%
Choline 35mg 6%
Calories 486kcal 357kcal 6%
Monounsaturated fat 2.309g 0.159g 5%
Protein 16.54g 14.73g 4%
Vitamin E 0.5mg 0.82mg 2%
Vitamin K 1.9µg 2%
Vitamin C 1.6mg 0mg 2%
Potassium 407mg 427mg 1%
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%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
37%
Wild rice raw
Minerals Daily Need Coverage Score
221%
Chia seeds
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 3.174g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.