Chia seeds vs. Arborio rice — In-Depth Nutrition Comparison

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How are chia seeds and arborio rice different?

Chia seeds have more phosphorus, manganese, copper, selenium, iron, magnesium, calcium, fats, vitamin B3, and zinc than arborio rice.
Daily need coverage for phosphorus for chia seeds is 118% higher.
Chia seeds contain 631 times more calcium than arborio rice. While chia seeds contain 631mg of calcium, arborio rice contains only 1mg.
Chia seeds have a lower glycemic index (15) than arborio rice (69).

Seeds, chia seeds, dried and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

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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.

Chia seeds

Arborio rice

Contains more MagnesiumMagnesium	+4087.5%
Contains more CalciumCalcium	+63000%
Contains more PotassiumPotassium	+1465.4%
Contains more IronIron	+428.8%
Contains more CopperCopper	+1183.3%
Contains more ZincZinc	+1045%
Contains more PhosphorusPhosphorus	+2506.1%
Contains more ManganeseManganese	+662.7%
Contains more SeleniumSelenium	+636%

Contains less SodiumSodium

-100%

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.

Chia seeds

Arborio rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+278%
Contains more Vitamin B2Vitamin B2	+962.5%
Contains more Vitamin B3Vitamin B3	+491.4%

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+20.4%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	17.83g		1114%
Polyunsaturated fat	23.665g	0.05g	157%
Fiber	34.4g		138%
Phosphorus	860mg	33mg	118%
Manganese	2.723mg	0.357mg	103%
Copper	0.924mg	0.072mg	95%
Selenium	55.2µg	7.5µg	87%
Magnesium	335mg	8mg	78%
Iron	7.72mg	1.46mg	78%
Calcium	631mg	1mg	63%
Fats	30.74g	0.19g	47%
Vitamin B3	8.83mg	1.493mg	46%
Zinc	4.58mg	0.4mg	38%
Vitamin B1	0.62mg	0.164mg	38%
Omega-6 (Linoleic acid)	5.835g		34%
Protein	16.54g	2.36g	28%
Calories	486kcal	130kcal	18%
Saturated fat	3.33g	0.051g	15%
Vitamin B2	0.17mg	0.016mg	12%
Potassium	407mg	26mg	11%
Vitamin B5		0.397mg	8%
Monounsaturated fat	2.309g	0.058g	6%
Vitamin B6		0.059mg	5%
Carbs	42.12g	28.73g	4%
Vitamin E	0.5mg		3%
Folate	49µg	59µg	3%
Vitamin C	1.6mg	0mg	2%
Sodium	16mg	0mg	1%
Protein per 100 calories	3.4g	1.8g	N/A
Calories per 10 g protein	294kcal	551kcal	N/A
Weight per 100 calories	21g	77g	N/A
Unsaturated / Saturated Fat ratio	7.8	2.1	N/A
Net carbs	7.72g	28.73g	N/A
Trans fat	0.14g		N/A
Tryptophan	0.436mg	0.027mg	0%
Threonine	0.709mg	0.084mg	0%
Isoleucine	0.801mg	0.102mg	0%
Leucine	1.371mg	0.195mg	0%
Lysine	0.97mg	0.085mg	0%
Methionine	0.588mg	0.056mg	0%
Phenylalanine	1.016mg	0.126mg	0%
Valine	0.95mg	0.144mg	0%
Histidine	0.531mg	0.056mg	0%