Chocolate vs. Chia seeds — In-Depth Nutrition Comparison

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How are chocolate and chia seeds different?

Chia seeds are higher than chocolate in fiber, selenium, phosphorus, calcium, manganese, vitamin B3, vitamin B1, magnesium, and protein.
Chia seeds cover your daily need for fiber 110% more than chocolate.
Chocolate contains 6 times more saturated fat than chia seeds. Chocolate contains 18.519g of saturated fat, while chia seeds contain 3.33g.

Chocolate, dark, 45- 59% cacao solids and Seeds, chia seeds, dried types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chocolate

Chia seeds

Contains more PotassiumPotassium	+37.3%
Contains more CopperCopper	+11.3%

Contains more MagnesiumMagnesium	+129.5%
Contains more CalciumCalcium	+1026.8%
Contains more ZincZinc	+127.9%
Contains more PhosphorusPhosphorus	+317.5%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+91.9%
Contains more SeleniumSelenium	+1740%

~equal in Iron ~7.72mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chocolate

Chia seeds

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+2380%
Contains more Vitamin B2Vitamin B2	+240%
Contains more Vitamin B3Vitamin B3	+1117.9%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin E ~0.5mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	0.085g	17.83g	1109%
Polyunsaturated fat	1.092g	23.665g	150%
Fiber	7g	34.4g	110%
Selenium	3µg	55.2µg	95%
Phosphorus	206mg	860mg	93%
Saturated fat	18.519g	3.33g	69%
Calcium	56mg	631mg	58%
Manganese	1.419mg	2.723mg	57%
Vitamin B3	0.725mg	8.83mg	51%
Vitamin B1	0.025mg	0.62mg	50%
Magnesium	146mg	335mg	45%
Omega-6 (Linoleic acid)	0.947g	5.835g	29%
Protein	4.88g	16.54g	23%
Zinc	2.01mg	4.58mg	23%
Monounsaturated fat	9.54g	2.309g	18%
Copper	1.028mg	0.924mg	12%
Folate		49µg	12%
Caffeine	43mg		11%
Vitamin B12	0.23µg	0µg	10%
Vitamin B2	0.05mg	0.17mg	9%
Vitamin K	8.1µg		7%
Carbs	61.17g	42.12g	6%
Vitamin B5	0.297mg		6%
Potassium	559mg	407mg	4%
Iron	8.02mg	7.72mg	4%
Calories	546kcal	486kcal	3%
Cholesterol	8mg	0mg	3%
Vitamin B6	0.042mg		3%
Vitamin C		1.6mg	2%
Fats	31.28g	30.74g	1%
Protein per 100 calories	0.89g	3.4g	N/A
Calories per 10 g protein	1119kcal	294kcal	N/A
Weight per 100 calories	18g	21g	N/A
Unsaturated / Saturated Fat ratio	0.57	7.8	N/A
Net carbs	54.17g	7.72g	N/A
Sugar	47.9g		N/A
Sodium	24mg	16mg	0%
Vitamin A	2µg		0%
Vitamin E	0.54mg	0.5mg	0%
Trans fat	0.112g	0.14g	N/A
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 (EPA)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.001g		N/A