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  6. Butter cookie vs. Chia seeds

Butter cookie vs. Chia seeds — In-Depth Nutrition Comparison

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Differences between butter cookie and chia seeds

  • Butter cookie contains less fiber, manganese, phosphorus, selenium, copper, magnesium, iron, and calcium than chia seeds.
  • Chia seeds' daily need coverage for fiber is 134% higher.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of butter cookie is 55.

The food types used in this comparison are Cookies, butter, commercially prepared, enriched and Seeds, chia seeds, dried.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 +2691.7%
Contains more CalciumCalcium +2075.9%
Contains more PotassiumPotassium +266.7%
Contains more IronIron +247.7%
Contains more CopperCopper +362%
Contains more ZincZinc +1105.3%
Contains more PhosphorusPhosphorus +743.1%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +1501.8%
Contains more SeleniumSelenium +557.1%

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +97.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +67.6%
Contains more Vitamin B3Vitamin B3 +176.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 +63.6%
Contains more ProteinProtein +171.1%
Contains more FatsFats +63.5%
Contains more WaterWater +26.1%
Contains more OtherOther +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +139.2%
Contains less Sat. FatSaturated fat -69.9%
Contains more Poly. FatPolyunsaturated fat +2309.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butter cookie Chia seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Butter cookie Chia seeds DV% diff.
Polyunsaturated fat 0.982g 23.665g 151%
Fiber 0.8g 34.4g 134%
Manganese 0.17mg 2.723mg 111%
Phosphorus 102mg 860mg 108%
Selenium 8.4µg 55.2µg 85%
Copper 0.2mg 0.924mg 80%
Magnesium 12mg 335mg 77%
Iron 2.22mg 7.72mg 69%
Calcium 29mg 631mg 60%
Cholesterol 117mg 0mg 39%
Zinc 0.38mg 4.58mg 38%
Saturated fat 11.051g 3.33g 35%
Vitamin B3 3.19mg 8.83mg 35%
Vitamin B1 0.37mg 0.62mg 21%
Protein 6.1g 16.54g 21%
Vitamin A 165µg 18%
Fats 18.8g 30.74g 18%
Vitamin B12 0.36µg 0µg 15%
Vitamin B2 0.335mg 0.17mg 13%
Sodium 282mg 16mg 12%
Vitamin B5 0.488mg 10%
Potassium 111mg 407mg 9%
Carbs 68.9g 42.12g 9%
Monounsaturated fat 5.522g 2.309g 8%
Folate 76µg 49µg 7%
Vitamin B6 0.036mg 3%
Vitamin D 0.4µg 2%
Vitamin D 16IU 2%
Vitamin C 0mg 1.6mg 2%
Choline 6.5mg 1%
Calories 467kcal 486kcal 1%
Vitamin K 1.7µg 1%
Vitamin E 0.58mg 0.5mg 1%
Net carbs 68.1g 7.72g N/A
Sugar 20.24g N/A
Trans fat 0.14g N/A
Tryptophan 0.084mg 0.436mg 0%
Threonine 0.215mg 0.709mg 0%
Isoleucine 0.277mg 0.801mg 0%
Leucine 0.471mg 1.371mg 0%
Lysine 0.308mg 0.97mg 0%
Methionine 0.131mg 0.588mg 0%
Phenylalanine 0.299mg 1.016mg 0%
Valine 0.315mg 0.95mg 0%
Histidine 0.136mg 0.531mg 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter cookie Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Butter cookie
32%
Chia seeds
Minerals Daily Need Coverage Score
34%
Butter cookie
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 20.24g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 266mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 7.721g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.