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  6. Candy bar vs. Chia seeds

Candy bar vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between candy bar and chia seeds

  • Candy bar has more vitamin E; however, chia seeds are higher in fiber, selenium, iron, phosphorus, manganese, calcium, magnesium, vitamin B1, and copper.
  • Chia seeds cover your daily need for fiber, 121% more than candy bar.
  • Candy bar has 8 times more vitamin E than chia seeds. While candy bar has 4.1mg of vitamin E, chia seeds have only 0.5mg.
  • The glycemic index of candy bar is higher.

These are the specific foods used in this comparison Candies, peanut bar and Seeds, chia seeds, dried.

Infographic

Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
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 +204.5%
Contains more CalciumCalcium +709%
Contains more IronIron +695.9%
Contains more CopperCopper +19.4%
Contains more ZincZinc +16.2%
Contains more PhosphorusPhosphorus +179.2%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +119.1%
Contains more SeleniumSelenium +1074.5%
~equal in Potassium ~407mg

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% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
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 EVitamin E +720%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +53.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +520%
Contains more Vitamin B2Vitamin B2 +21.4%
Contains more Vitamin B3Vitamin B3 +11.5%
~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 Candy bar Chia seeds DV% diff.
Vitamin B6 153mg 11769%
Fiber 4.1g 34.4g 121%
Selenium 4.7µg 55.2µg 92%
Polyunsaturated fat 10.65g 23.665g 87%
Iron 0.97mg 7.72mg 84%
Phosphorus 308mg 860mg 79%
Manganese 1.243mg 2.723mg 64%
Calcium 78mg 631mg 55%
Magnesium 110mg 335mg 54%
Vitamin B1 0.1mg 0.62mg 43%
Monounsaturated fat 16.721g 2.309g 36%
Vitamin E 4.1mg 0.5mg 24%
Vitamin B5 0.83mg 17%
Copper 0.774mg 0.924mg 17%
Folate 75µg 49µg 7%
Vitamin B3 7.922mg 8.83mg 6%
Sodium 156mg 16mg 6%
Zinc 3.94mg 4.58mg 6%
Saturated fat 4.678g 3.33g 6%
Choline 29.4mg 5%
Fats 33.7g 30.74g 5%
Calories 522kcal 486kcal 2%
Vitamin B2 0.14mg 0.17mg 2%
Protein 15.5g 16.54g 2%
Carbs 47.4g 42.12g 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 43.3g 7.72g N/A
Potassium 407mg 407mg 0%
Sugar 42.22g N/A
Trans fat 0.14g N/A
Tryptophan 0.149mg 0.436mg 0%
Threonine 0.52mg 0.709mg 0%
Isoleucine 0.534mg 0.801mg 0%
Leucine 0.986mg 1.371mg 0%
Lysine 0.545mg 0.97mg 0%
Methionine 0.185mg 0.588mg 0%
Phenylalanine 0.787mg 1.016mg 0%
Valine 0.638mg 0.95mg 0%
Histidine 0.385mg 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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 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 +12.5%
Contains more WaterWater +262.5%
Contains more OtherOther +166.7%
~equal in Protein ~16.54g
~equal in Fats ~30.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 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 +624.2%
Contains less Sat. FatSaturated fat -28.8%
Contains more Poly. FatPolyunsaturated fat +122.2%

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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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.