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  6. Brown sugar vs. Chia seeds

Brown sugar vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between brown sugar and chia seeds

  • The amount of fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in brown sugar.
  • Chia seeds cover your daily fiber needs 138% more than brown sugar.
  • Brown sugar has a higher glycemic index. The glycemic index of brown sugar is 71, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Sugars, brown and Seeds, chia seeds, dried.

Infographic

Brown sugar vs Chia seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
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%
Contains more MagnesiumMagnesium +3622.2%
Contains more CalciumCalcium +660.2%
Contains more PotassiumPotassium +206%
Contains more IronIron +987.3%
Contains more CopperCopper +1866%
Contains more ZincZinc +15166.7%
Contains more PhosphorusPhosphorus +21400%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +4154.7%
Contains more SeleniumSelenium +4500%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +7927.3%
Contains more FolateFolate +4800%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brown sugar Chia seeds DV% diff.
Polyunsaturated fat 0g 23.665g 158%
Fiber 0g 34.4g 138%
Phosphorus 4mg 860mg 122%
Manganese 0.064mg 2.723mg 116%
Selenium 1.2µg 55.2µg 98%
Copper 0.047mg 0.924mg 97%
Iron 0.71mg 7.72mg 88%
Magnesium 9mg 335mg 78%
Vitamin B3 0.11mg 8.83mg 55%
Calcium 83mg 631mg 55%
Vitamin B1 0mg 0.62mg 52%
Fats 0g 30.74g 47%
Zinc 0.03mg 4.58mg 41%
Protein 0.12g 16.54g 33%
Carbs 98.09g 42.12g 19%
Saturated fat 0g 3.33g 15%
Vitamin B2 0mg 0.17mg 13%
Folate 1µg 49µg 12%
Potassium 133mg 407mg 8%
Monounsaturated fat 0g 2.309g 6%
Calories 380kcal 486kcal 5%
Vitamin E 0mg 0.5mg 3%
Vitamin B6 0.041mg 3%
Vitamin B5 0.132mg 3%
Vitamin C 0mg 1.6mg 2%
Fructose 1.11g 1%
Sodium 28mg 16mg 1%
Net carbs 98.09g 7.72g N/A
Sugar 97.02g N/A
Trans fat 0.14g N/A
Choline 2.3mg 0%
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
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
Contains more CarbsCarbs +132.9%
Contains more ProteinProtein +13683.3%
Contains more FatsFats +∞%
Contains more WaterWater +332.8%
Contains more OtherOther +966.7%

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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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.