Side-by-Side Comparison

Chia Seeds vs White Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-73%

White Rice (Cooked)

White Rice (Cooked) has fewer calories (energy) (130 kcal vs 486 kcal, 356 kcal less).

Higher Protein

+515%

Chia Seeds

Chia Seeds provides 16.5 g vs 2.7 g in White Rice (Cooked) (+13.9 g, +515%).

Higher Dietary Fiber

+8500%

Chia Seeds

Chia Seeds provides 34.4 g vs 0.40 g in White Rice (Cooked) (+34.0 g, +8500%).

Higher Vitamin C

Chia Seeds

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

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

White Rice (Cooked)

130 kcal7% DV

Chia Seeds provides 486 kcal vs 130 kcal in White Rice (Cooked) (+356 kcal, +274%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

White Rice (Cooked)

2.7 g5% DV

Chia Seeds provides 16.5 g vs 2.7 g in White Rice (Cooked) (+13.9 g, +515%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

White Rice (Cooked)

28.2 g10% DV

Chia Seeds provides 42.1 g vs 28.2 g in White Rice (Cooked) (+13.9 g, +50%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

White Rice (Cooked)

0.40 g1% DV

Chia Seeds provides 34.4 g vs 0.40 g in White Rice (Cooked) (+34.0 g, +8500%).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

White Rice (Cooked)

0.28 g

Chia Seeds provides 30.7 g vs 0.28 g in White Rice (Cooked) (+30.5 g, +10879%).

Total SugarsSimilar

Chia Seeds

0 g

White Rice (Cooked)

0.05 g

Both Chia Seeds and White Rice (Cooked) provide similar amounts of total sugars (0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

1.6 mg2% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

3.0 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Chia Seeds

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EChia Seeds higher

Chia Seeds

0.50 mg3% DV

White Rice (Cooked)

0.04 mg

Chia Seeds provides 0.50 mg vs 0.04 mg in White Rice (Cooked) (+0.46 mg, +1150%).

Vitamin KWhite Rice (Cooked) higher

Chia Seeds

0 µg

White Rice (Cooked)

0.1 µg

White Rice (Cooked) provides slightly more vitamin k (0.1 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Chia Seeds

49 µg12% DV

White Rice (Cooked)

58 µg14% DV

White Rice (Cooked) provides 58 µg vs 49 µg in Chia Seeds (+9.0 µg, +18%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

White Rice (Cooked)

0.16 mg14% DV

Chia Seeds provides 0.62 mg vs 0.16 mg in White Rice (Cooked) (+0.46 mg, +280%).

Riboflavin (Vitamin B2)Chia Seeds higher

Chia Seeds

0.17 mg13% DV

White Rice (Cooked)

0.01 mg1% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.01 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

White Rice (Cooked)

1.5 mg9% DV

Chia Seeds provides 8.8 mg vs 1.5 mg in White Rice (Cooked) (+7.4 mg, +498%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

White Rice (Cooked)

0.40 mg8% DV

Chia Seeds provides 0.94 mg vs 0.40 mg in White Rice (Cooked) (+0.54 mg, +138%).

Vitamin B6Similar

Chia Seeds

0.08 mg5% DV

White Rice (Cooked)

0.09 mg5% DV

Both Chia Seeds and White Rice (Cooked) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Chia Seeds

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

16.0 mg1% DV

White Rice (Cooked)

1.0 mg

Chia Seeds provides 16.0 mg vs 1.0 mg in White Rice (Cooked) (+15.0 mg, +1500%).

PotassiumChia Seeds higher

Chia Seeds

407 mg9% DV

White Rice (Cooked)

35.0 mg1% DV

Chia Seeds provides 407 mg vs 35.0 mg in White Rice (Cooked) (+372 mg, +1063%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

White Rice (Cooked)

10.0 mg1% DV

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

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

White Rice (Cooked)

1.2 mg7% DV

Chia Seeds provides 7.7 mg vs 1.2 mg in White Rice (Cooked) (+6.5 mg, +543%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

White Rice (Cooked)

12.0 mg3% DV

Chia Seeds provides 335 mg vs 12.0 mg in White Rice (Cooked) (+323 mg, +2692%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

White Rice (Cooked)

43.0 mg3% DV

Chia Seeds provides 860 mg vs 43.0 mg in White Rice (Cooked) (+817 mg, +1900%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

White Rice (Cooked)

0.49 mg4% DV

Chia Seeds provides 4.6 mg vs 0.49 mg in White Rice (Cooked) (+4.1 mg, +835%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

White Rice (Cooked)

0.08 g

Chia Seeds provides 3.3 g vs 0.08 g in White Rice (Cooked) (+3.3 g, +4225%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Chia Seeds

58 kcal3% DV

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 58 kcal in Chia Seeds (+147 kcal, +252%).

ProteinWhite Rice (Cooked) higher

Chia Seeds

2.0 g4% DV

White Rice (Cooked)

4.3 g9% DV

White Rice (Cooked) provides 4.3 g vs 2.0 g in Chia Seeds (+2.3 g, +114%).

CarbohydratesWhite Rice (Cooked) higher

Chia Seeds

5.1 g2% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 5.1 g in Chia Seeds (+39.5 g, +781%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

White Rice (Cooked)

0.63 g2% DV

Chia Seeds provides 4.1 g vs 0.63 g in White Rice (Cooked) (+3.5 g, +553%).

Total FatChia Seeds higher

Chia Seeds

3.7 g5% DV

White Rice (Cooked)

0.44 g1% DV

Chia Seeds provides 3.7 g vs 0.44 g in White Rice (Cooked) (+3.2 g, +734%).

Total SugarsWhite Rice (Cooked) higher

Chia Seeds

0 g

White Rice (Cooked)

0.08 g

White Rice (Cooked) provides slightly more total sugars (0.08 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.19 mg

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

0.4 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Chia Seeds

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ESimilar

Chia Seeds

0.06 mg

White Rice (Cooked)

0.06 mg

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

Vitamin KWhite Rice (Cooked) higher

Chia Seeds

0 µg

White Rice (Cooked)

0.2 µg

White Rice (Cooked) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Chia Seeds

5.9 µg1% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 5.9 µg in Chia Seeds (+86 µg, +1459%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Chia Seeds

0.07 mg6% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.07 mg in Chia Seeds (+0.18 mg, +246%).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.02 mg2% DV

White Rice (Cooked)

0.02 mg2% DV

Both Chia Seeds and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Chia Seeds

1.1 mg7% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 1.1 mg in Chia Seeds (+1.3 mg, +120%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Chia Seeds

0.11 mg2% DV

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.11 mg in Chia Seeds (+0.51 mg, +453%).

Vitamin B6White Rice (Cooked) higher

Chia Seeds

0.01 mg1% DV

White Rice (Cooked)

0.15 mg9% DV

White Rice (Cooked) provides slightly more vitamin b6 (0.15 mg vs 0.01 mg).

Vitamin B12Similar

Chia Seeds

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

1.9 mg

White Rice (Cooked)

1.6 mg

Chia Seeds provides 1.9 mg vs 1.6 mg in White Rice (Cooked) (+0.34 mg, +22%).

PotassiumWhite Rice (Cooked) higher

Chia Seeds

48.8 mg1% DV

White Rice (Cooked)

55.3 mg1% DV

White Rice (Cooked) provides 55.3 mg vs 48.8 mg in Chia Seeds (+6.5 mg, +13%).

CalciumChia Seeds higher

Chia Seeds

75.7 mg6% DV

White Rice (Cooked)

15.8 mg1% DV

Chia Seeds provides 75.7 mg vs 15.8 mg in White Rice (Cooked) (+59.9 mg, +379%).

IronWhite Rice (Cooked) higher

Chia Seeds

0.93 mg5% DV

White Rice (Cooked)

1.9 mg11% DV

White Rice (Cooked) provides 1.9 mg vs 0.93 mg in Chia Seeds (+0.97 mg, +105%).

MagnesiumChia Seeds higher

Chia Seeds

40.2 mg10% DV

White Rice (Cooked)

19.0 mg5% DV

Chia Seeds provides 40.2 mg vs 19.0 mg in White Rice (Cooked) (+21.2 mg, +112%).

PhosphorusChia Seeds higher

Chia Seeds

103 mg8% DV

White Rice (Cooked)

67.9 mg5% DV

Chia Seeds provides 103 mg vs 67.9 mg in White Rice (Cooked) (+35.3 mg, +52%).

ZincWhite Rice (Cooked) higher

Chia Seeds

0.55 mg5% DV

White Rice (Cooked)

0.77 mg7% DV

White Rice (Cooked) provides 0.77 mg vs 0.55 mg in Chia Seeds (+0.22 mg, +41%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.40 g2% DV

White Rice (Cooked)

0.12 g1% DV

Chia Seeds provides 0.40 g vs 0.12 g in White Rice (Cooked) (+0.28 g, +228%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

Both Chia Seeds and White Rice (Cooked) provide similar amounts of calories (energy) (102 kcal).

ProteinChia Seeds higher

Chia Seeds

3.5 g7% DV

White Rice (Cooked)

2.1 g4% DV

Chia Seeds provides 3.5 g vs 2.1 g in White Rice (Cooked) (+1.4 g, +68%).

CarbohydratesWhite Rice (Cooked) higher

Chia Seeds

8.8 g3% DV

White Rice (Cooked)

21.7 g8% DV

White Rice (Cooked) provides 21.7 g vs 8.8 g in Chia Seeds (+12.8 g, +145%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

White Rice (Cooked)

0.31 g1% DV

Chia Seeds provides 7.2 g vs 0.31 g in White Rice (Cooked) (+6.9 g, +2245%).

Total FatChia Seeds higher

Chia Seeds

6.5 g8% DV

White Rice (Cooked)

0.22 g

Chia Seeds provides 6.5 g vs 0.22 g in White Rice (Cooked) (+6.2 g, +2894%).

Total SugarsSimilar

Chia Seeds

0 g

White Rice (Cooked)

0.04 g

Both Chia Seeds and White Rice (Cooked) provide similar amounts of total sugars (0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.34 mg

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

0.6 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Chia Seeds

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EChia Seeds higher

Chia Seeds

0.11 mg1% DV

White Rice (Cooked)

0.03 mg

Chia Seeds provides slightly more vitamin e (0.11 mg vs 0.03 mg).

Vitamin KWhite Rice (Cooked) higher

Chia Seeds

0 µg

White Rice (Cooked)

0.1 µg

White Rice (Cooked) provides slightly more vitamin k (0.1 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Chia Seeds

10 µg3% DV

White Rice (Cooked)

45 µg11% DV

White Rice (Cooked) provides 45 µg vs 10 µg in Chia Seeds (+34 µg, +334%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.13 mg11% DV

White Rice (Cooked)

0.13 mg10% DV

Both Chia Seeds and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.13 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.04 mg3% DV

White Rice (Cooked)

0.01 mg1% DV

Both Chia Seeds and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

White Rice (Cooked)

1.1 mg7% DV

Chia Seeds provides 1.9 mg vs 1.1 mg in White Rice (Cooked) (+0.72 mg, +63%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Chia Seeds

0.20 mg4% DV

White Rice (Cooked)

0.30 mg6% DV

White Rice (Cooked) provides 0.30 mg vs 0.20 mg in Chia Seeds (+0.11 mg, +54%).

Vitamin B6White Rice (Cooked) higher

Chia Seeds

0.02 mg1% DV

White Rice (Cooked)

0.07 mg4% DV

White Rice (Cooked) provides slightly more vitamin b6 (0.07 mg vs 0.02 mg).

Vitamin B12Similar

Chia Seeds

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

3.4 mg

White Rice (Cooked)

0.77 mg

Chia Seeds provides 3.4 mg vs 0.77 mg in White Rice (Cooked) (+2.6 mg, +336%).

PotassiumChia Seeds higher

Chia Seeds

85.5 mg2% DV

White Rice (Cooked)

27.0 mg1% DV

Chia Seeds provides 85.5 mg vs 27.0 mg in White Rice (Cooked) (+58.5 mg, +217%).

CalciumChia Seeds higher

Chia Seeds

133 mg10% DV

White Rice (Cooked)

7.7 mg1% DV

Chia Seeds provides 133 mg vs 7.7 mg in White Rice (Cooked) (+125 mg, +1621%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

White Rice (Cooked)

0.92 mg5% DV

Chia Seeds provides 1.6 mg vs 0.92 mg in White Rice (Cooked) (+0.70 mg, +75%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

White Rice (Cooked)

9.2 mg2% DV

Chia Seeds provides 70.4 mg vs 9.2 mg in White Rice (Cooked) (+61.1 mg, +661%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

White Rice (Cooked)

33.1 mg3% DV

Chia Seeds provides 181 mg vs 33.1 mg in White Rice (Cooked) (+147 mg, +445%).

ZincChia Seeds higher

Chia Seeds

0.96 mg9% DV

White Rice (Cooked)

0.38 mg3% DV

Chia Seeds provides 0.96 mg vs 0.38 mg in White Rice (Cooked) (+0.58 mg, +155%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.70 g3% DV

White Rice (Cooked)

0.06 g

Chia Seeds provides 0.70 g vs 0.06 g in White Rice (Cooked) (+0.64 g, +1079%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

Both Chia Seeds and White Rice (Cooked) provide similar amounts of calories (energy) (301 kcal).

ProteinChia Seeds higher

Chia Seeds

10.3 g21% DV

White Rice (Cooked)

6.2 g12% DV

Chia Seeds provides 10.3 g vs 6.2 g in White Rice (Cooked) (+4.0 g, +65%).

CarbohydratesWhite Rice (Cooked) higher

Chia Seeds

26.1 g9% DV

White Rice (Cooked)

65.1 g24% DV

White Rice (Cooked) provides 65.1 g vs 26.1 g in Chia Seeds (+39.0 g, +149%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

White Rice (Cooked)

0.92 g3% DV

Chia Seeds provides 21.3 g vs 0.92 g in White Rice (Cooked) (+20.4 g, +2208%).

Total FatChia Seeds higher

Chia Seeds

19.1 g24% DV

White Rice (Cooked)

0.65 g1% DV

Chia Seeds provides 19.1 g vs 0.65 g in White Rice (Cooked) (+18.4 g, +2847%).

Total SugarsWhite Rice (Cooked) higher

Chia Seeds

0 g

White Rice (Cooked)

0.12 g

White Rice (Cooked) provides slightly more total sugars (0.12 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.99 mg1% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

1.9 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Chia Seeds

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EChia Seeds higher

Chia Seeds

0.31 mg2% DV

White Rice (Cooked)

0.09 mg1% DV

Chia Seeds provides 0.31 mg vs 0.09 mg in White Rice (Cooked) (+0.22 mg, +235%).

Vitamin KWhite Rice (Cooked) higher

Chia Seeds

0 µg

White Rice (Cooked)

0.2 µg

White Rice (Cooked) has higher vitamin k (0.2 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Chia Seeds

30 µg8% DV

White Rice (Cooked)

134 µg33% DV

White Rice (Cooked) provides 134 µg vs 30 µg in Chia Seeds (+104 µg, +341%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.38 mg32% DV

White Rice (Cooked)

0.38 mg31% DV

Both Chia Seeds and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.38 mg).

Riboflavin (Vitamin B2)Chia Seeds higher

Chia Seeds

0.11 mg8% DV

White Rice (Cooked)

0.03 mg2% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.03 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

White Rice (Cooked)

3.4 mg21% DV

Chia Seeds provides 5.5 mg vs 3.4 mg in White Rice (Cooked) (+2.1 mg, +61%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Chia Seeds

0.58 mg12% DV

White Rice (Cooked)

0.91 mg18% DV

White Rice (Cooked) provides 0.91 mg vs 0.58 mg in Chia Seeds (+0.33 mg, +57%).

Vitamin B6White Rice (Cooked) higher

Chia Seeds

0.05 mg3% DV

White Rice (Cooked)

0.21 mg13% DV

White Rice (Cooked) provides 0.21 mg vs 0.05 mg in Chia Seeds (+0.17 mg, +333%).

Vitamin B12Similar

Chia Seeds

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

9.9 mg

White Rice (Cooked)

2.3 mg

Chia Seeds provides 9.9 mg vs 2.3 mg in White Rice (Cooked) (+7.6 mg, +329%).

PotassiumChia Seeds higher

Chia Seeds

252 mg5% DV

White Rice (Cooked)

80.9 mg2% DV

Chia Seeds provides 252 mg vs 80.9 mg in White Rice (Cooked) (+171 mg, +212%).

CalciumChia Seeds higher

Chia Seeds

391 mg30% DV

White Rice (Cooked)

23.1 mg2% DV

Chia Seeds provides 391 mg vs 23.1 mg in White Rice (Cooked) (+368 mg, +1594%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

White Rice (Cooked)

2.8 mg15% DV

Chia Seeds provides 4.8 mg vs 2.8 mg in White Rice (Cooked) (+2.0 mg, +73%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

White Rice (Cooked)

27.7 mg7% DV

Chia Seeds provides 208 mg vs 27.7 mg in White Rice (Cooked) (+180 mg, +649%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

White Rice (Cooked)

99.3 mg8% DV

Chia Seeds provides 533 mg vs 99.3 mg in White Rice (Cooked) (+434 mg, +437%).

ZincChia Seeds higher

Chia Seeds

2.8 mg26% DV

White Rice (Cooked)

1.1 mg10% DV

Chia Seeds provides 2.8 mg vs 1.1 mg in White Rice (Cooked) (+1.7 mg, +151%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

2.1 g10% DV

White Rice (Cooked)

0.18 g1% DV

Chia Seeds provides 2.1 g vs 0.18 g in White Rice (Cooked) (+1.9 g, +1061%).

Chia Seeds vs White Rice (Cooked)

Chia Seeds

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary