Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Yam

Chia seeds vs. Yam — In-Depth Nutrition Comparison

Compare

What are the differences between chia seeds and yam?

  • Chia seeds are richer than yam in fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 121% more.
  • Chia seeds have 79 times more selenium than yam. While chia seeds have 55.2µg of selenium, yam has only 0.7µg.
  • The glycemic index of chia seeds is lower.

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

Infographic

Chia seeds vs Yam 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%
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +1495.2%
Contains more CalciumCalcium +3611.8%
Contains more IronIron +1329.6%
Contains more CopperCopper +419.1%
Contains more ZincZinc +1808.3%
Contains more PhosphorusPhosphorus +1463.6%
Contains more ManganeseManganese +585.9%
Contains more SeleniumSelenium +7785.7%
Contains more PotassiumPotassium +100.5%
Contains less SodiumSodium -43.8%

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%
Yam
Yam
6
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +453.6%
Contains more Vitamin B2Vitamin B2 +431.3%
Contains more Vitamin B3Vitamin B3 +1499.6%
Contains more FolateFolate +113%
Contains more Vitamin CVitamin C +968.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Yam DV% diff.
Polyunsaturated fat 23.665g 0.076g 157%
Fiber 34.4g 4.1g 121%
Phosphorus 860mg 55mg 115%
Manganese 2.723mg 0.397mg 101%
Selenium 55.2µg 0.7µg 99%
Iron 7.72mg 0.54mg 90%
Copper 0.924mg 0.178mg 83%
Magnesium 335mg 21mg 75%
Calcium 631mg 17mg 61%
Vitamin B3 8.83mg 0.552mg 52%
Fats 30.74g 0.17g 47%
Vitamin B1 0.62mg 0.112mg 42%
Zinc 4.58mg 0.24mg 39%
Protein 16.54g 1.53g 30%
Vitamin B6 0.293mg 23%
Calories 486kcal 118kcal 18%
Vitamin C 1.6mg 17.1mg 17%
Saturated fat 3.33g 0.037g 15%
Potassium 407mg 816mg 12%
Vitamin B2 0.17mg 0.032mg 11%
Folate 49µg 23µg 7%
Vitamin B5 0.314mg 6%
Monounsaturated fat 2.309g 0.006g 6%
Carbs 42.12g 27.88g 5%
Choline 16.5mg 3%
Vitamin K 2.3µg 2%
Vitamin E 0.5mg 0.35mg 1%
Vitamin A 7µg 1%
Net carbs 7.72g 23.78g N/A
Sugar 0.5g N/A
Sodium 16mg 9mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.012mg 0%
Threonine 0.709mg 0.054mg 0%
Isoleucine 0.801mg 0.052mg 0%
Leucine 1.371mg 0.096mg 0%
Lysine 0.97mg 0.059mg 0%
Methionine 0.588mg 0.021mg 0%
Phenylalanine 1.016mg 0.071mg 0%
Valine 0.95mg 0.062mg 0%
Histidine 0.531mg 0.034mg 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +981%
Contains more FatsFats +17982.4%
Contains more CarbsCarbs +51.1%
Contains more OtherOther +485.4%
Contains more WaterWater +1100%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +38383.3%
Contains more Poly. FatPolyunsaturated fat +31038.2%
Contains less Sat. FatSaturated fat -98.9%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.