Side-by-Side Comparison

Brown Rice (Cooked) vs Chia Seeds

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Nutty cooked whole grain brown rice in minimalist stoneware dish

grains

Brown Rice (Cooked)

123Calories

2.7Protein

1.6Fiber

0.0Vit C

View Details

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-75%

Brown Rice (Cooked)

Brown Rice (Cooked) has fewer calories (energy) (123 kcal vs 486 kcal, 363 kcal less).

Higher Protein

+504%

Chia Seeds

Chia Seeds provides 16.5 g vs 2.7 g in Brown Rice (Cooked) (+13.8 g, +504%).

Higher Dietary Fiber

+2050%

Chia Seeds

Chia Seeds provides 34.4 g vs 1.6 g in Brown Rice (Cooked) (+32.8 g, +2050%).

Higher Vitamin C

Chia Seeds

Chia Seeds provides 1.6 mg vs 0 mg in Brown Rice (Cooked) (+1.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Brown Rice (Cooked)100 g edible portion

Chia Seeds100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Brown Rice (Cooked)

123 kcal6% DV

Chia Seeds

486 kcal24% DV

Chia Seeds provides 486 kcal vs 123 kcal in Brown Rice (Cooked) (+363 kcal, +295%).

ProteinChia Seeds higher

Brown Rice (Cooked)

2.7 g5% DV

Chia Seeds

16.5 g33% DV

Chia Seeds provides 16.5 g vs 2.7 g in Brown Rice (Cooked) (+13.8 g, +504%).

CarbohydratesChia Seeds higher

Brown Rice (Cooked)

25.6 g9% DV

Chia Seeds

42.1 g15% DV

Chia Seeds provides 42.1 g vs 25.6 g in Brown Rice (Cooked) (+16.5 g, +65%).

Dietary FiberChia Seeds higher

Brown Rice (Cooked)

1.6 g6% DV

Chia Seeds

34.4 g123% DV

Chia Seeds provides 34.4 g vs 1.6 g in Brown Rice (Cooked) (+32.8 g, +2050%).

Total FatChia Seeds higher

Brown Rice (Cooked)

0.97 g1% DV

Chia Seeds

30.7 g39% DV

Chia Seeds provides 30.7 g vs 0.97 g in Brown Rice (Cooked) (+29.8 g, +3069%).

Total SugarsBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.24 g

Chia Seeds

0 g

Brown Rice (Cooked) has higher total sugars (0.24 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Brown Rice (Cooked)

0 mg

Chia Seeds

1.6 mg2% DV

Chia Seeds has higher vitamin c (1.6 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Brown Rice (Cooked)

0 µg

Chia Seeds

3.0 µg

Chia Seeds has higher vitamin a (rae) (3.0 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Chia Seeds

0 µg

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Brown Rice (Cooked)

0.07 mg

Chia Seeds

0.50 mg3% DV

Chia Seeds provides 0.50 mg vs 0.07 mg in Brown Rice (Cooked) (+0.43 mg, +614%).

Vitamin KBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.6 µg1% DV

Chia Seeds

0 µg

Brown Rice (Cooked) has higher vitamin k (0.6 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Brown Rice (Cooked)

9.0 µg2% DV

Chia Seeds

49 µg12% DV

Chia Seeds provides 49 µg vs 9.0 µg in Brown Rice (Cooked) (+40 µg, +444%).

Thiamin (Vitamin B1)Chia Seeds higher

Brown Rice (Cooked)

0.18 mg15% DV

Chia Seeds

0.62 mg52% DV

Chia Seeds provides 0.62 mg vs 0.18 mg in Brown Rice (Cooked) (+0.44 mg, +246%).

Riboflavin (Vitamin B2)Chia Seeds higher

Brown Rice (Cooked)

0.07 mg5% DV

Chia Seeds

0.17 mg13% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.07 mg).

Niacin (Vitamin B3)Chia Seeds higher

Brown Rice (Cooked)

2.6 mg16% DV

Chia Seeds

8.8 mg55% DV

Chia Seeds provides 8.8 mg vs 2.6 mg in Brown Rice (Cooked) (+6.3 mg, +245%).

Pantothenic Acid (B5)Chia Seeds higher

Brown Rice (Cooked)

0.73 mg14% DV

Chia Seeds

0.94 mg19% DV

Chia Seeds provides 0.94 mg vs 0.73 mg in Brown Rice (Cooked) (+0.21 mg, +30%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.15 mg9% DV

Chia Seeds

0.08 mg5% DV

Brown Rice (Cooked) provides slightly more vitamin b6 (0.15 mg vs 0.08 mg).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Chia Seeds

0 µg

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Brown Rice (Cooked)

4.0 mg

Chia Seeds

16.0 mg1% DV

Chia Seeds provides 16.0 mg vs 4.0 mg in Brown Rice (Cooked) (+12.0 mg, +300%).

PotassiumChia Seeds higher

Brown Rice (Cooked)

86.0 mg2% DV

Chia Seeds

407 mg9% DV

Chia Seeds provides 407 mg vs 86.0 mg in Brown Rice (Cooked) (+321 mg, +373%).

CalciumChia Seeds higher

Brown Rice (Cooked)

10.0 mg1% DV

Chia Seeds

631 mg49% DV

Chia Seeds provides 631 mg vs 10.0 mg in Brown Rice (Cooked) (+621 mg, +6210%).

IronChia Seeds higher

Brown Rice (Cooked)

0.56 mg3% DV

Chia Seeds

7.7 mg43% DV

Chia Seeds provides 7.7 mg vs 0.56 mg in Brown Rice (Cooked) (+7.2 mg, +1279%).

MagnesiumChia Seeds higher

Brown Rice (Cooked)

44.0 mg10% DV

Chia Seeds

335 mg80% DV

Chia Seeds provides 335 mg vs 44.0 mg in Brown Rice (Cooked) (+291 mg, +661%).

PhosphorusChia Seeds higher

Brown Rice (Cooked)

103 mg8% DV

Chia Seeds

860 mg69% DV

Chia Seeds provides 860 mg vs 103 mg in Brown Rice (Cooked) (+757 mg, +735%).

ZincChia Seeds higher

Brown Rice (Cooked)

0.71 mg6% DV

Chia Seeds

4.6 mg42% DV

Chia Seeds provides 4.6 mg vs 0.71 mg in Brown Rice (Cooked) (+3.9 mg, +545%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Brown Rice (Cooked)

0.24 g1% DV

Chia Seeds

3.3 g17% DV

Chia Seeds provides 3.3 g vs 0.24 g in Brown Rice (Cooked) (+3.1 g, +1288%).

Nutrient

Brown Rice (Cooked)195 g (1 cup cooked (195 g))

Chia Seeds12 g (1 tablespoon (12 g))

Macronutrients6 nutrients

Calories (Energy)Brown Rice (Cooked) higher

Brown Rice (Cooked)

240 kcal12% DV

Chia Seeds

58 kcal3% DV

Brown Rice (Cooked) provides 240 kcal vs 58 kcal in Chia Seeds (+182 kcal, +311%).

ProteinBrown Rice (Cooked) higher

Brown Rice (Cooked)

5.3 g11% DV

Chia Seeds

2.0 g4% DV

Brown Rice (Cooked) provides 5.3 g vs 2.0 g in Chia Seeds (+3.4 g, +169%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

49.9 g18% DV

Chia Seeds

5.1 g2% DV

Brown Rice (Cooked) provides 49.9 g vs 5.1 g in Chia Seeds (+44.8 g, +887%).

Dietary FiberChia Seeds higher

Brown Rice (Cooked)

3.1 g11% DV

Chia Seeds

4.1 g15% DV

Chia Seeds provides 4.1 g vs 3.1 g in Brown Rice (Cooked) (+1.0 g, +32%).

Total FatChia Seeds higher

Brown Rice (Cooked)

1.9 g2% DV

Chia Seeds

3.7 g5% DV

Chia Seeds provides 3.7 g vs 1.9 g in Brown Rice (Cooked) (+1.8 g, +95%).

Total SugarsBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.47 g1% DV

Chia Seeds

0 g

Brown Rice (Cooked) has higher total sugars (0.47 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Brown Rice (Cooked)

0 mg

Chia Seeds

0.19 mg

Chia Seeds provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Brown Rice (Cooked)

0 µg

Chia Seeds

0.4 µg

Chia Seeds has higher vitamin a (rae) (0.4 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Chia Seeds

0 µg

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.14 mg1% DV

Chia Seeds

0.06 mg

Brown Rice (Cooked) provides slightly more vitamin e (0.14 mg vs 0.06 mg).

Vitamin KBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.2 µg1% DV

Chia Seeds

0 µg

Brown Rice (Cooked) has higher vitamin k (1.2 µg vs 0 µg).

Folate (DFE)Brown Rice (Cooked) higher

Brown Rice (Cooked)

18 µg4% DV

Chia Seeds

5.9 µg1% DV

Brown Rice (Cooked) provides 18 µg vs 5.9 µg in Chia Seeds (+12 µg, +198%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.35 mg29% DV

Chia Seeds

0.07 mg6% DV

Brown Rice (Cooked) provides 0.35 mg vs 0.07 mg in Chia Seeds (+0.27 mg, +369%).

Riboflavin (Vitamin B2)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.13 mg10% DV

Chia Seeds

0.02 mg2% DV

Brown Rice (Cooked) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.02 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

5.0 mg31% DV

Chia Seeds

1.1 mg7% DV

Brown Rice (Cooked) provides 5.0 mg vs 1.1 mg in Chia Seeds (+3.9 mg, +371%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg28% DV

Chia Seeds

0.11 mg2% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.11 mg in Chia Seeds (+1.3 mg, +1153%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.29 mg17% DV

Chia Seeds

0.01 mg1% DV

Brown Rice (Cooked) provides 0.29 mg vs 0.01 mg in Chia Seeds (+0.28 mg, +2927%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Chia Seeds

0 µg

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

7.8 mg

Chia Seeds

1.9 mg

Brown Rice (Cooked) provides 7.8 mg vs 1.9 mg in Chia Seeds (+5.9 mg, +306%).

PotassiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

168 mg4% DV

Chia Seeds

48.8 mg1% DV

Brown Rice (Cooked) provides 168 mg vs 48.8 mg in Chia Seeds (+119 mg, +243%).

CalciumChia Seeds higher

Brown Rice (Cooked)

19.5 mg2% DV

Chia Seeds

75.7 mg6% DV

Chia Seeds provides 75.7 mg vs 19.5 mg in Brown Rice (Cooked) (+56.2 mg, +288%).

IronBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.1 mg6% DV

Chia Seeds

0.93 mg5% DV

Brown Rice (Cooked) provides 1.1 mg vs 0.93 mg in Chia Seeds (+0.17 mg, +18%).

MagnesiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

85.8 mg20% DV

Chia Seeds

40.2 mg10% DV

Brown Rice (Cooked) provides 85.8 mg vs 40.2 mg in Chia Seeds (+45.6 mg, +113%).

PhosphorusBrown Rice (Cooked) higher

Brown Rice (Cooked)

201 mg16% DV

Chia Seeds

103 mg8% DV

Brown Rice (Cooked) provides 201 mg vs 103 mg in Chia Seeds (+97.6 mg, +95%).

ZincBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg13% DV

Chia Seeds

0.55 mg5% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.55 mg in Chia Seeds (+0.83 mg, +152%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.47 g2% DV

Chia Seeds

0.40 g2% DV

Brown Rice (Cooked) provides 0.47 g vs 0.40 g in Chia Seeds (+0.07 g, +17%).

Nutrient

Brown Rice (Cooked)Amount per 100 kcal (81 g)

Chia SeedsAmount per 100 kcal (21 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

100 kcal5% DV

Chia Seeds

102 kcal5% DV

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of calories (energy) (100 kcal).

ProteinChia Seeds higher

Brown Rice (Cooked)

2.2 g4% DV

Chia Seeds

3.5 g7% DV

Chia Seeds provides 3.5 g vs 2.2 g in Brown Rice (Cooked) (+1.3 g, +57%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

20.7 g8% DV

Chia Seeds

8.8 g3% DV

Brown Rice (Cooked) provides 20.7 g vs 8.8 g in Chia Seeds (+11.9 g, +134%).

Dietary FiberChia Seeds higher

Brown Rice (Cooked)

1.3 g5% DV

Chia Seeds

7.2 g26% DV

Chia Seeds provides 7.2 g vs 1.3 g in Brown Rice (Cooked) (+5.9 g, +457%).

Total FatChia Seeds higher

Brown Rice (Cooked)

0.79 g1% DV

Chia Seeds

6.5 g8% DV

Chia Seeds provides 6.5 g vs 0.79 g in Brown Rice (Cooked) (+5.7 g, +722%).

Total SugarsBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.19 g

Chia Seeds

0 g

Brown Rice (Cooked) provides slightly more total sugars (0.19 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Brown Rice (Cooked)

0 mg

Chia Seeds

0.34 mg

Chia Seeds has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Brown Rice (Cooked)

0 µg

Chia Seeds

0.6 µg

Chia Seeds has higher vitamin a (rae) (0.6 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Chia Seeds

0 µg

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Brown Rice (Cooked)

0.06 mg

Chia Seeds

0.11 mg1% DV

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of vitamin e (0.06 mg).

Vitamin KBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.5 µg

Chia Seeds

0 µg

Brown Rice (Cooked) has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Brown Rice (Cooked)

7.3 µg2% DV

Chia Seeds

10 µg3% DV

Chia Seeds provides 10 µg vs 7.3 µg in Brown Rice (Cooked) (+3.0 µg, +41%).

Thiamin (Vitamin B1)Similar

Brown Rice (Cooked)

0.14 mg12% DV

Chia Seeds

0.13 mg11% DV

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of thiamin (vitamin b1) (0.14 mg).

Riboflavin (Vitamin B2)Similar

Brown Rice (Cooked)

0.06 mg4% DV

Chia Seeds

0.04 mg3% DV

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

2.1 mg13% DV

Chia Seeds

1.9 mg12% DV

Brown Rice (Cooked) provides 2.1 mg vs 1.9 mg in Chia Seeds (+0.22 mg, +12%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.59 mg12% DV

Chia Seeds

0.20 mg4% DV

Brown Rice (Cooked) provides 0.59 mg vs 0.20 mg in Chia Seeds (+0.39 mg, +197%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.12 mg7% DV

Chia Seeds

0.02 mg1% DV

Brown Rice (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.02 mg).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Chia Seeds

0 µg

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Brown Rice (Cooked)

3.2 mg

Chia Seeds

3.4 mg

Chia Seeds provides 3.4 mg vs 3.2 mg in Brown Rice (Cooked) (+0.12 mg, +4%).

PotassiumChia Seeds higher

Brown Rice (Cooked)

69.7 mg1% DV

Chia Seeds

85.5 mg2% DV

Chia Seeds provides 85.5 mg vs 69.7 mg in Brown Rice (Cooked) (+15.8 mg, +23%).

CalciumChia Seeds higher

Brown Rice (Cooked)

8.1 mg1% DV

Chia Seeds

133 mg10% DV

Chia Seeds provides 133 mg vs 8.1 mg in Brown Rice (Cooked) (+124 mg, +1536%).

IronChia Seeds higher

Brown Rice (Cooked)

0.45 mg3% DV

Chia Seeds

1.6 mg9% DV

Chia Seeds provides 1.6 mg vs 0.45 mg in Brown Rice (Cooked) (+1.2 mg, +257%).

MagnesiumChia Seeds higher

Brown Rice (Cooked)

35.6 mg8% DV

Chia Seeds

70.4 mg17% DV

Chia Seeds provides 70.4 mg vs 35.6 mg in Brown Rice (Cooked) (+34.7 mg, +97%).

PhosphorusChia Seeds higher

Brown Rice (Cooked)

83.4 mg7% DV

Chia Seeds

181 mg14% DV

Chia Seeds provides 181 mg vs 83.4 mg in Brown Rice (Cooked) (+97.2 mg, +116%).

ZincChia Seeds higher

Brown Rice (Cooked)

0.58 mg5% DV

Chia Seeds

0.96 mg9% DV

Chia Seeds provides 0.96 mg vs 0.58 mg in Brown Rice (Cooked) (+0.39 mg, +67%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Brown Rice (Cooked)

0.19 g1% DV

Chia Seeds

0.70 g3% DV

Chia Seeds provides 0.70 g vs 0.19 g in Brown Rice (Cooked) (+0.50 g, +260%).

Nutrient

Brown Rice (Cooked)Normalized to 300 kcal (244 g)

Chia SeedsNormalized to 300 kcal (62 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

300 kcal15% DV

Chia Seeds

301 kcal15% DV

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of calories (energy) (300 kcal).

ProteinChia Seeds higher

Brown Rice (Cooked)

6.7 g13% DV

Chia Seeds

10.3 g21% DV

Chia Seeds provides 10.3 g vs 6.7 g in Brown Rice (Cooked) (+3.6 g, +53%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

62.4 g23% DV

Chia Seeds

26.1 g9% DV

Brown Rice (Cooked) provides 62.4 g vs 26.1 g in Chia Seeds (+36.3 g, +139%).

Dietary FiberChia Seeds higher

Brown Rice (Cooked)

3.9 g14% DV

Chia Seeds

21.3 g76% DV

Chia Seeds provides 21.3 g vs 3.9 g in Brown Rice (Cooked) (+17.4 g, +446%).

Total FatChia Seeds higher

Brown Rice (Cooked)

2.4 g3% DV

Chia Seeds

19.1 g24% DV

Chia Seeds provides 19.1 g vs 2.4 g in Brown Rice (Cooked) (+16.7 g, +705%).

Total SugarsBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.59 g1% DV

Chia Seeds

0 g

Brown Rice (Cooked) has higher total sugars (0.59 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Brown Rice (Cooked)

0 mg

Chia Seeds

0.99 mg1% DV

Chia Seeds has higher vitamin c (0.99 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Brown Rice (Cooked)

0 µg

Chia Seeds

1.9 µg

Chia Seeds has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Chia Seeds

0 µg

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Brown Rice (Cooked)

0.17 mg1% DV

Chia Seeds

0.31 mg2% DV

Chia Seeds provides 0.31 mg vs 0.17 mg in Brown Rice (Cooked) (+0.14 mg, +81%).

Vitamin KBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.5 µg1% DV

Chia Seeds

0 µg

Brown Rice (Cooked) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Brown Rice (Cooked)

22 µg5% DV

Chia Seeds

30 µg8% DV

Chia Seeds provides 30 µg vs 22 µg in Brown Rice (Cooked) (+8.4 µg, +38%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.44 mg36% DV

Chia Seeds

0.38 mg32% DV

Brown Rice (Cooked) provides 0.44 mg vs 0.38 mg in Chia Seeds (+0.05 mg, +14%).

Riboflavin (Vitamin B2)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.17 mg13% DV

Chia Seeds

0.11 mg8% DV

Brown Rice (Cooked) provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.11 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

6.2 mg39% DV

Chia Seeds

5.5 mg34% DV

Brown Rice (Cooked) provides 6.2 mg vs 5.5 mg in Chia Seeds (+0.77 mg, +14%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

1.8 mg35% DV

Chia Seeds

0.58 mg12% DV

Brown Rice (Cooked) provides 1.8 mg vs 0.58 mg in Chia Seeds (+1.2 mg, +204%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.36 mg21% DV

Chia Seeds

0.05 mg3% DV

Brown Rice (Cooked) provides 0.36 mg vs 0.05 mg in Chia Seeds (+0.31 mg, +633%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Chia Seeds

0 µg

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Brown Rice (Cooked)

9.8 mg

Chia Seeds

9.9 mg

Both Brown Rice (Cooked) and Chia Seeds provide similar amounts of sodium (9.8 mg).

PotassiumChia Seeds higher

Brown Rice (Cooked)

210 mg4% DV

Chia Seeds

252 mg5% DV

Chia Seeds provides 252 mg vs 210 mg in Brown Rice (Cooked) (+42.5 mg, +20%).

CalciumChia Seeds higher

Brown Rice (Cooked)

24.4 mg2% DV

Chia Seeds

391 mg30% DV

Chia Seeds provides 391 mg vs 24.4 mg in Brown Rice (Cooked) (+367 mg, +1503%).

IronChia Seeds higher

Brown Rice (Cooked)

1.4 mg8% DV

Chia Seeds

4.8 mg27% DV

Chia Seeds provides 4.8 mg vs 1.4 mg in Brown Rice (Cooked) (+3.4 mg, +250%).

MagnesiumChia Seeds higher

Brown Rice (Cooked)

107 mg26% DV

Chia Seeds

208 mg49% DV

Chia Seeds provides 208 mg vs 107 mg in Brown Rice (Cooked) (+100 mg, +93%).

PhosphorusChia Seeds higher

Brown Rice (Cooked)

251 mg20% DV

Chia Seeds

533 mg43% DV

Chia Seeds provides 533 mg vs 251 mg in Brown Rice (Cooked) (+282 mg, +112%).

ZincChia Seeds higher

Brown Rice (Cooked)

1.7 mg16% DV

Chia Seeds

2.8 mg26% DV

Chia Seeds provides 2.8 mg vs 1.7 mg in Brown Rice (Cooked) (+1.1 mg, +64%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Brown Rice (Cooked)

0.59 g3% DV

Chia Seeds

2.1 g10% DV

Chia Seeds provides 2.1 g vs 0.59 g in Brown Rice (Cooked) (+1.5 g, +253%).

Brown Rice (Cooked) vs Chia Seeds

Brown Rice (Cooked)

Chia Seeds

Nutritional Takeaways

Comparison Summary