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  6. Chia seeds vs. Yolk

Chia seeds vs. Yolk — In-Depth Nutrition Comparison

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Differences between chia seeds and yolk

  • Chia seeds have more fiber, manganese, copper, magnesium, phosphorus, iron, vitamin B3, and calcium, while yolk has more vitamin B12.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of chia seeds is 15.

The food types used in this comparison are Seeds, chia seeds, dried and Egg, yolk, raw, fresh.

Infographic

Chia seeds vs Yolk 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%
Yolk
Yolk
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +6600%
Contains more CalciumCalcium +389.1%
Contains more PotassiumPotassium +273.4%
Contains more IronIron +182.8%
Contains more CopperCopper +1100%
Contains more ZincZinc +99.1%
Contains more PhosphorusPhosphorus +120.5%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +4850.9%
~equal in Selenium ~56µg

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%
Yolk
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.3%
Contains more Vitamin B3Vitamin B3 +36691.7%
Contains more Vitamin EVitamin E +416%
Contains more Vitamin B2Vitamin B2 +210.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +198%

All nutrients comparison - raw data values

Nutrient Chia seeds Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 820.2mg 149%
Fiber 34.4g 0g 138%
Polyunsaturated fat 23.665g 4.204g 130%
Manganese 2.723mg 0.055mg 116%
Copper 0.924mg 0.077mg 94%
Vitamin B12 0µg 1.95µg 81%
Magnesium 335mg 5mg 79%
Phosphorus 860mg 390mg 67%
Iron 7.72mg 2.73mg 62%
Vitamin B5 2.99mg 60%
Vitamin B3 8.83mg 0.024mg 55%
Calcium 631mg 129mg 50%
Vitamin A 381µg 42%
Vitamin B1 0.62mg 0.176mg 37%
Saturated fat 3.33g 9.551g 28%
Vitamin B2 0.17mg 0.528mg 28%
Vitamin D 218IU 27%
Vitamin D 5.4µg 27%
Vitamin B6 0.35mg 27%
Folate 49µg 146µg 24%
Monounsaturated fat 2.309g 11.738g 24%
Zinc 4.58mg 2.3mg 21%
Vitamin E 0.5mg 2.58mg 14%
Carbs 42.12g 3.59g 13%
Potassium 407mg 109mg 9%
Calories 486kcal 322kcal 8%
Fats 30.74g 26.54g 6%
Vitamin C 1.6mg 0mg 2%
Protein 16.54g 15.86g 1%
Selenium 55.2µg 56µg 1%
Vitamin K 0.7µg 1%
Sodium 16mg 48mg 1%
Net carbs 7.72g 3.59g N/A
Sugar 0.56g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.177mg 0%
Threonine 0.709mg 0.687mg 0%
Isoleucine 0.801mg 0.866mg 0%
Leucine 1.371mg 1.399mg 0%
Lysine 0.97mg 1.217mg 0%
Methionine 0.588mg 0.378mg 0%
Phenylalanine 1.016mg 0.681mg 0%
Valine 0.95mg 0.949mg 0%
Histidine 0.531mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A
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
Yolk
Yolk
1
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more FatsFats +15.8%
Contains more CarbsCarbs +1073.3%
Contains more OtherOther +182.4%
Contains more WaterWater +801.9%
~equal in Protein ~15.86g

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
Yolk
Yolk
1
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -65.1%
Contains more Poly. FatPolyunsaturated fat +462.9%
Contains more Mono. FatMonounsaturated fat +408.4%

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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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.