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  6. Surimi vs. Chia seeds

Surimi vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between surimi and chia seeds

  • Surimi is higher in vitamin B12, yet chia seeds are higher in fiber, manganese, copper, iron, phosphorus, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily fiber needs 138% more than surimi.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Fish, surimi and Seeds, chia seeds, dried.

Infographic

Surimi vs Chia seeds 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.
Surimi
Surimi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 MagnesiumMagnesium +679.1%
Contains more CalciumCalcium +6911.1%
Contains more PotassiumPotassium +263.4%
Contains more IronIron +2869.2%
Contains more CopperCopper +2787.5%
Contains more ZincZinc +1287.9%
Contains more PhosphorusPhosphorus +205%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +24654.5%
Contains more SeleniumSelenium +96.4%

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.
Surimi
Surimi
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 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +709.5%
Contains more Vitamin B3Vitamin B3 +3913.6%
Contains more FolateFolate +2350%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Surimi Chia seeds DV% diff.
Polyunsaturated fat 0.443g 23.665g 155%
Fiber 0g 34.4g 138%
Manganese 0.011mg 2.723mg 118%
Copper 0.032mg 0.924mg 99%
Iron 0.26mg 7.72mg 93%
Phosphorus 282mg 860mg 83%
Magnesium 43mg 335mg 70%
Vitamin B12 1.6µg 0µg 67%
Calcium 9mg 631mg 62%
Vitamin B3 0.22mg 8.83mg 54%
Vitamin B1 0.02mg 0.62mg 50%
Selenium 28.1µg 55.2µg 49%
Fats 0.9g 30.74g 46%
Zinc 0.33mg 4.58mg 39%
Calories 99kcal 486kcal 19%
Saturated fat 0.191g 3.33g 14%
Folate 2µg 49µg 12%
Carbs 6.85g 42.12g 12%
Vitamin B2 0.021mg 0.17mg 11%
Cholesterol 30mg 0mg 10%
Potassium 112mg 407mg 9%
Sodium 143mg 16mg 6%
Monounsaturated fat 0.149g 2.309g 5%
Protein 15.18g 16.54g 3%
Vitamin A 20µg 2%
Vitamin B6 0.03mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin B5 0.07mg 1%
Vitamin E 0.63mg 0.5mg 1%
Net carbs 6.85g 7.72g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.092mg 0.436mg 0%
Threonine 0.734mg 0.709mg 0%
Isoleucine 0.709mg 0.801mg 0%
Leucine 1.202mg 1.371mg 0%
Lysine 1.387mg 0.97mg 0%
Methionine 0.515mg 0.588mg 0%
Phenylalanine 0.595mg 1.016mg 0%
Valine 0.77mg 0.95mg 0%
Histidine 0.35mg 0.531mg 0%
Omega-3 - EPA 0.157g N/A
Omega-3 - DHA 0.241g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +1216.2%
Contains more FatsFats +3315.6%
Contains more CarbsCarbs +514.9%
Contains more OtherOther +557.5%
~equal in Protein ~16.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -94.3%
Contains more Mono. FatMonounsaturated fat +1449.7%
Contains more Poly. FatPolyunsaturated fat +5242%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.