First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Purslane | Chia seeds |
| Nutrient | purslane | chia seeds |
| Protein | 16g | 6g |
| Carbohydrate | 43g | 18g |
| Fiber | 0g | 15g |
| Fat | 1g | 13g |
| Monounsat. Fat | 0g | 13g |
| Polyunsat. Fat | 0g | 10g |
| Saturated Fat | 0g | 1g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | purslane | chia seeds |
| Choline | 38% | 0% |
| Vitamin A | 132% | 0% |
| Vitamin C | 350% | 0% |
| Vitamin E | 0% | 0% |
| Vitamin K | 0% | 0% |
Purslane have significantly more Vitamins A, C than chia seeds. Purslane are a good source of Zinc. Purslane are a great source of Thiamin, Niacin, Vitamin B6, Phosphorus. Purslane are an excellent source of Vitamin A, Vitamin C, Riboflavin, Potassium, Magnesium, Calcium, Iron. Chia seeds are a great source of Calcium, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | purslane | chia seeds |
| Vitamin B1 | 59% | 0% |
| Vitamin B2 | 127% | 0% |
| Vitamin B3 | 50% | 0% |
| Vitamin B5 | 9% | 0% |
| Vitamin B6 | 83% | 0% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | purslane | chia seeds |
| Sodium | 38% | 1% |
| Potasium | 176% | 2% |
| Calcium | 163% | 52% |
| Magnesium | 243% | 0% |
| Phosphorus | 95% | 67% |
| Iron | 415% | 0% |
| Manganese | 165% | 38% |
| Selenium | 25% | 0% |
| Copper | 141% | 8% |
| Zinc | 23% | 15% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
