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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, fats, copper, vitamin B1, and magnesium.
  • Daily need coverage for fiber for chia seeds is 113% higher.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 16% 29% 60% 126% 64% 90% 0% 4.8% 71%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
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 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

All nutrients comparison - raw data values

Nutrient Wild rice raw Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
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%
Calcium 21mg 631mg 61%
Phosphorus 433mg 860mg 61%
Manganese 1.329mg 2.723mg 61%
Fats 1.08g 30.74g 46%
Copper 0.524mg 0.924mg 44%
Vitamin B1 0.115mg 0.62mg 42%
Magnesium 177mg 335mg 38%
Omega-6 (Linoleic acid) 5.835g 34%
Vitamin B6 0.391mg 30%
Vitamin B5 1.074mg 21%
Saturated fat 0.156g 3.33g 14%
Zinc 5.96mg 4.58mg 13%
Vitamin B3 6.733mg 8.83mg 13%
Folate 95µg 49µg 12%
Carbs 74.9g 42.12g 11%
Vitamin B2 0.262mg 0.17mg 7%
Calories 357kcal 486kcal 6%
Choline 35mg 6%
Monounsaturated fat 0.159g 2.309g 5%
Protein 14.73g 16.54g 4%
Vitamin C 0mg 1.6mg 2%
Vitamin E 0.82mg 0.5mg 2%
Vitamin K 1.9µg 2%
Potassium 427mg 407mg 1%
Protein per 100 calories 4.1g 3.4g N/A
Calories per 10 g protein 242kcal 294kcal N/A
Weight per 100 calories 28g 21g N/A
Unsaturated / Saturated Fat ratio 5.4 7.8 N/A
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%

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%

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%

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.