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  6. Spinach raw vs. Chia seeds

Spinach raw vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and chia seeds

  • Spinach raw has more vitamin A; however, chia seeds are higher in fiber, phosphorus, selenium, copper, manganese, iron, magnesium, calcium, and vitamin B3.
  • Spinach raw covers your daily need for vitamin A, 186% more than chia seeds.
  • The glycemic index of spinach raw is higher.

These are the specific foods used in this comparison Spinach, raw and Seeds, chia seeds, dried.

Infographic

Spinach raw vs Chia seeds infographic
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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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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%
Contains more PotassiumPotassium +37.1%
Contains more MagnesiumMagnesium +324.1%
Contains more CalciumCalcium +537.4%
Contains more IronIron +184.9%
Contains more CopperCopper +610.8%
Contains more ZincZinc +764.2%
Contains more PhosphorusPhosphorus +1655.1%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +203.6%
Contains more SeleniumSelenium +5420%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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%
Contains more Vitamin CVitamin C +1656.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +306%
Contains more Vitamin B2Vitamin B2 +11.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +295.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +694.9%
Contains more Vitamin B3Vitamin B3 +1119.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Chia seeds DV% diff.
Vitamin K 482.9µg 402%
Polyunsaturated fat 0.165g 23.665g 157%
Fiber 2.2g 34.4g 129%
Phosphorus 49mg 860mg 116%
Selenium 1µg 55.2µg 99%
Copper 0.13mg 0.924mg 88%
Manganese 0.897mg 2.723mg 79%
Iron 2.71mg 7.72mg 63%
Magnesium 79mg 335mg 61%
Calcium 99mg 631mg 53%
Vitamin A 469µg 52%
Vitamin B3 0.724mg 8.83mg 51%
Fats 0.39g 30.74g 47%
Vitamin B1 0.078mg 0.62mg 45%
Zinc 0.53mg 4.58mg 37%
Folate 194µg 49µg 36%
Vitamin C 28.1mg 1.6mg 29%
Protein 2.86g 16.54g 27%
Calories 23kcal 486kcal 23%
Saturated fat 0.063g 3.33g 15%
Vitamin B6 0.195mg 15%
Carbs 3.63g 42.12g 13%
Vitamin E 2.03mg 0.5mg 10%
Monounsaturated fat 0.01g 2.309g 6%
Potassium 558mg 407mg 4%
Choline 19.3mg 4%
Sodium 79mg 16mg 3%
Vitamin B2 0.189mg 0.17mg 1%
Vitamin B5 0.065mg 1%
Net carbs 1.43g 7.72g N/A
Sugar 0.42g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.039mg 0.436mg 0%
Threonine 0.122mg 0.709mg 0%
Isoleucine 0.147mg 0.801mg 0%
Leucine 0.223mg 1.371mg 0%
Lysine 0.174mg 0.97mg 0%
Methionine 0.053mg 0.588mg 0%
Phenylalanine 0.129mg 1.016mg 0%
Valine 0.161mg 0.95mg 0%
Histidine 0.064mg 0.531mg 0%
Fructose 0.15g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
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
Contains more WaterWater +1475.9%
Contains more ProteinProtein +478.3%
Contains more FatsFats +7782.1%
Contains more CarbsCarbs +1060.3%
Contains more OtherOther +179.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +22990%
Contains more Poly. FatPolyunsaturated fat +14242.4%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.