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  6. Wild rice raw vs. Chia seeds

Wild rice raw vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between wild rice raw and chia seeds

  • 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.
  • 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 Wild rice, raw and Seeds, chia seeds, dried.

Infographic

Wild rice raw 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.
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%
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 ZincZinc +30.1%
Contains less SodiumSodium -56.3%
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%
~equal in Potassium ~407mg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +64%
Contains more Vitamin B2Vitamin B2 +54.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +93.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +439.1%
Contains more Vitamin B3Vitamin B3 +31.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 CarbsCarbs +77.8%
Contains more WaterWater +33.8%
Contains more ProteinProtein +12.3%
Contains more FatsFats +2746.3%
Contains more OtherOther +213.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -95.3%
Contains more Mono. FatMonounsaturated fat +1352.2%
Contains more Poly. FatPolyunsaturated fat +3400.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Chia seeds
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 Wild rice raw Chia seeds DV% diff.
Polyunsaturated fat 0.676g 23.665g 153%
Fiber 6.2g 34.4g 113%
Selenium 2.8µg 55.2µg 95%
Iron 1.96mg 7.72mg 72%
Manganese 1.329mg 2.723mg 61%
Calcium 21mg 631mg 61%
Phosphorus 433mg 860mg 61%
Fats 1.08g 30.74g 46%
Copper 0.524mg 0.924mg 44%
Vitamin B1 0.115mg 0.62mg 42%
Magnesium 177mg 335mg 38%
Vitamin B6 0.391mg 30%
Vitamin B5 1.074mg 21%
Saturated fat 0.156g 3.33g 14%
Vitamin B3 6.733mg 8.83mg 13%
Zinc 5.96mg 4.58mg 13%
Folate 95µg 49µg 12%
Carbs 74.9g 42.12g 11%
Vitamin B2 0.262mg 0.17mg 7%
Choline 35mg 6%
Calories 357kcal 486kcal 6%
Monounsaturated fat 0.159g 2.309g 5%
Protein 14.73g 16.54g 4%
Vitamin E 0.82mg 0.5mg 2%
Vitamin K 1.9µg 2%
Vitamin C 0mg 1.6mg 2%
Potassium 427mg 407mg 1%
Net carbs 68.7g 7.72g N/A
Sugar 2.5g N/A
Sodium 7mg 16mg 0%
Vitamin A 1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.179mg 0.436mg 0%
Threonine 0.469mg 0.709mg 0%
Isoleucine 0.618mg 0.801mg 0%
Leucine 1.018mg 1.371mg 0%
Lysine 0.629mg 0.97mg 0%
Methionine 0.438mg 0.588mg 0%
Phenylalanine 0.721mg 1.016mg 0%
Valine 0.858mg 0.95mg 0%
Histidine 0.384mg 0.531mg 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
Wild rice raw Chia seeds
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
37%
Wild rice raw
32%
Chia seeds
Minerals Daily Need Coverage Score
96%
Wild rice raw
221%
Chia seeds

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.