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  6. Chia seeds vs. Oats

Chia seeds vs. Oats — In-Depth Nutrition Comparison

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The main differences between chia seeds and oats

  • Chia seeds are richer in fiber, calcium, vitamin B3, phosphorus, magnesium, iron, fats, and copper, yet oats are richer in manganese and vitamin B1.
  • Daily need coverage for manganese for oats is 95% higher.
  • Chia seeds contain 12 times more calcium than oats. Chia seeds contain 631mg of calcium, while oats contain 54mg.
  • Chia seeds have a lower glycemic index than oats.

Food types used in this article are Seeds, chia seeds, dried and Oats.

Infographic

Chia seeds vs Oats infographic
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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.
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%
Oats
Oats
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +89.3%
Contains more CalciumCalcium +1068.5%
Contains more IronIron +63.6%
Contains more CopperCopper +47.6%
Contains more ZincZinc +15.4%
Contains more PhosphorusPhosphorus +64.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +80.5%
~equal in Potassium ~429mg

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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Oats
Oats
4
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% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +22.3%
Contains more Vitamin B3Vitamin B3 +818.8%
Contains more Vitamin B1Vitamin B1 +23.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +14.3%
~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 Chia seeds Oats DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 23.665g 2.535g 141%
Selenium 55.2µg 100%
Fiber 34.4g 10.6g 95%
Manganese 2.723mg 4.916mg 95%
Calcium 631mg 54mg 58%
Vitamin B3 8.83mg 0.961mg 49%
Phosphorus 860mg 523mg 48%
Magnesium 335mg 177mg 38%
Iron 7.72mg 4.72mg 38%
Fats 30.74g 6.9g 37%
Omega-6 (Linoleic acid) 5.835g 34%
Copper 0.924mg 0.626mg 33%
Vitamin B5 1.349mg 27%
Vitamin B1 0.62mg 0.763mg 12%
Saturated fat 3.33g 1.217g 10%
Vitamin B6 0.119mg 9%
Carbs 42.12g 66.27g 8%
Zinc 4.58mg 3.97mg 6%
Calories 486kcal 389kcal 5%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin B2 0.17mg 0.139mg 2%
Folate 49µg 56µg 2%
Protein 16.54g 16.89g 1%
Potassium 407mg 429mg 1%
Sodium 16mg 2mg 1%
Protein per 100 calories 3.4g 4.3g N/A
Calories per 10 g protein 294kcal 230kcal N/A
Weight per 100 calories 21g 26g N/A
Unsaturated / Saturated Fat ratio 7.8 3.9 N/A
Net carbs 7.72g 55.67g N/A
Trans fat 0.14g N/A
Monounsaturated fat 2.309g 2.178g 0%
Tryptophan 0.436mg 0.234mg 0%
Threonine 0.709mg 0.575mg 0%
Isoleucine 0.801mg 0.694mg 0%
Leucine 1.371mg 1.284mg 0%
Lysine 0.97mg 0.701mg 0%
Methionine 0.588mg 0.312mg 0%
Phenylalanine 1.016mg 0.895mg 0%
Valine 0.95mg 0.937mg 0%
Histidine 0.531mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more FatsFats +345.5%
Contains more CarbsCarbs +57.3%
Contains more WaterWater +41.7%
~equal in Protein ~16.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Poly. FatPolyunsaturated fat +833.5%
Contains less Sat. FatSaturated fat -63.5%
~equal in Monounsaturated fat ~2.178g

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.