Compare Chinese Fried Rice Without Meat: Nutrition Facts & Benefits vs Chia Seeds: Nutrition Facts & Health Benefits Explained

Chinese Fried Rice Without Meat: Nutrition Facts & Benefits

Grains

Chia Seeds: Nutrition Facts & Health Benefits Explained

Nuts & Seeds

Nutrient

Food A

Food B

SFA 8:0

0 G

SFA 12:0

0 G

PUFA 20:5 n-3 (EPA)

0 G

PUFA 22:5 n-3 (DPA)

0 G

SFA 17:0

✓0 G

0 G

TFA 16:1 t

0 G

MUFA 24:1 c

0 G

MUFA 22:1 c

0 G

MUFA 17:1

✓0 G

0 G

Fatty acids, total trans-monoenoic

✓0 G

0 G

MUFA 15:1

0 G

PUFA 20:3 n-3

0 G

PUFA 22:4

0 G

Fatty acids, total trans

✓0 G

0 G

Magnesium

9.7 MG

✓335 MG

Copper, Cu

0.1 MG

✓0.9 MG

SFA 4:0

0 G

SFA 6:0

0 G

SFA 10:0

0 G

SFA 15:0

0 G

TFA 18:1 t

✓0 G

0 G

TFA 22:1 t

0 G

TFA 18:2 t not further defined

✓0 G

0 G

PUFA 18:2 CLAs

✓0 G

0 G

PUFA 18:4

0 G

MUFA 20:1

0 G

✓0 G

PUFA 20:3 n-6

0 G

Monounsaturated Fat

0.6 G

✓2.3 G

Polyunsaturated Fat

1.1 G

✓23.7 G

PUFA 20:2 n-6 c,c

✓0 G

0 G

MUFA 16:1 c

✓0 G

0 G

PUFA 18:3 n-6 c,c,c

✓0 G

0 G

SFA 16:0

0.3 G

✓2.2 G

SFA 18:0

0.1 G

✓0.9 G

SFA 20:0

✓0 G

0 G

PUFA 20:4

✓0 G

0 G

Vitamin D (D2 + D3), International Units

0 IU

Vitamin D2 (ergocalciferol)

0 UG

Lutein + zeaxanthin

✓103 UG

0 UG

Calcium

11 MG

✓631 MG

Potassium

69 MG

✓407 MG

Zinc

0.7 MG

✓4.6 MG

Total Fat

3.2 G

✓30.7 G

Carbs

32.5 G

✓42.1 G

Calories

✓729 kJ

486 kJ

Sucrose

✓0.4 G

0 G

Glucose

✓0.1 G

0 G

Water

✓59.3 G

5.8 G

Manganese, Mn

✓0.4 MG

0 MG

Retinol

✓10 UG

0 UG

Vitamin A

✓22 UG

0 UG

Carotene, beta

✓128 UG

0 UG

Carotene, alpha

✓38 UG

0 UG

Vitamin D3 (cholecalciferol)

0 UG

Vitamin D (D2 + D3)

0 UG

Cryptoxanthin, beta

0 UG

Lycopene

✓3 UG

0 UG

Phosphorus

44 MG

✓860 MG

Sodium

✓361 MG

16 MG

Fructose

✓0.1 G

0 G

Saturated Fat

0.5 G

✓3.3 G

Protein

3.8 G

✓16.5 G

Ash

✓1.1 G

0 G

PUFA 18:3i

0 G

PUFA 18:3 n-3 c,c,c (ALA)

✓0.1 G

0 G

MUFA 18:1 c

✓0.6 G

0 G

PUFA 18:2 n-6 c,c

✓1 G

0 G

SFA 24:0

✓0 G

0 G

SFA 14:0

0 G

✓0 G

PUFA 22:6 n-3 (DHA)

0 G

SFA 22:0

✓0 G

0 G

Iron

0.5 MG

✓7.7 MG

Betaine

✓0.2 MG

0 MG

Choline, total

5.5 MG

✓78.7 MG

Maltose

0 G

Galactose

0 G

Lactose

0 G

Nitrogen

✓0.6 G

0 G

SFA 11:0

0 G

PUFA 20:3 n-9

0 G

PUFA 22:2

0 G

Choline, free

✓1.5 MG

0 MG

Choline, from glycerophosphocholine

✓1.3 MG

0 MG

Choline, from phosphocholine

✓0.5 MG

0 MG

Choline, from phosphotidyl choline

✓2.2 MG

0 MG

Choline, from sphingomyelin

0 MG

Sugars, Total

✓0.6 G

0 G

Fatty acids, total trans-dienoic

✓0 G

0 G

MUFA 14:1 c

0 G

MUFA 17:1 c

✓0 G

0 G

MUFA 20:1 c

✓0 G

0 G

PUFA 18:2 c

✓1 G

0 G

PUFA 18:3 c

✓0.1 G

0 G

PUFA 20:3 c

0 G

PUFA 20:4c

✓0 G

0 G

PUFA 20:5c

0 G

PUFA 22:5 c

0 G

PUFA 22:6 c

0 G

PUFA 20:2 c

✓0 G

0 G

Total fat (NLEA)

✓2.2 G

0 G

Alcohol, ethyl

0 G

Caffeine

0 MG

Theobromine

0 MG

Total Sugars

0 G

✓1.6 G

Fiber

0 G

✓34.4 G

Selenium, Se

0 UG

✓55.2 UG

Vitamin E

0 MG

✓0.5 MG

Vitamin C

0 MG

✓1.6 MG

Thiamin

0 MG

✓0.6 MG

Riboflavin

0 MG

✓0.2 MG

Niacin

0 MG

✓8.8 MG

Vitamin B6

0 MG

✓0.4 MG

Folate

0 UG

✓49 UG

Vitamin B12

0 UG

Vitamin K

0 UG

✓3.7 UG

Folic acid

0 UG

Folate, food

0 UG

✓49 UG

Folate, DFE

0 UG

✓49 UG

Vitamin E, added

0 MG

Vitamin B-12, added

0 UG

Cholesterol

0 MG

MUFA 18:1

0 G

✓2.2 G

PUFA 18:2

0 G

✓5.8 G

PUFA 18:3

0 G

✓17.8 G

MUFA 16:1

0 G

✓0 G

MUFA 22:1

0 G

✓0 G

Visual Comparison

Protein3.8 G vs 16.5 G

Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsChia Seeds: Nutrition Facts & Health Benefits Explained

Calories729 vs 486

Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsChia Seeds: Nutrition Facts & Health Benefits Explained

Total Fat3.2 vs 30.7

Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsChia Seeds: Nutrition Facts & Health Benefits Explained

Calcium11 vs 631

Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsChia Seeds: Nutrition Facts & Health Benefits Explained

Comparison Verdict

If your goal is to manage weight or fuel a long-term energy need, chia seeds are the superior choice because they provide significantly more protein and healthy fats to keep you satiated. However, if you are looking for a quick, high-carb energy boost for immediate physical activity, the fried rice is a more effective option despite its lower protein content.