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Chocolate vs. Chia seeds — In-Depth Nutrition Comparison

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How are Chocolate and Chia seeds different?

  • Chia seeds is higher than Chocolate in Fiber, Selenium, Phosphorus, Calcium, Manganese, Vitamin B3, Vitamin B1, Magnesium, and Zinc.
  • Chia seeds covers your daily need of 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 contains 3.33g.

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

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 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

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% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +2380%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +1117.9%
~equal in Vitamin A ~54IU
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +45.2%
Contains more ProteinProtein +238.9%
Contains more WaterWater +497.9%
Contains more OtherOther +182.4%
~equal in Fats ~30.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +313.2%
Contains less Sat. FatSaturated Fat -82%
Contains more Poly. FatPolyunsaturated fat +2067.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Chia seeds Opinion
Calories 546kcal 486kcal Chocolate
Protein 4.88g 16.54g Chia seeds
Fats 31.28g 30.74g Chocolate
Vitamin C 1.6mg Chia seeds
Net carbs 54.17g 7.72g Chocolate
Carbs 61.17g 42.12g Chocolate
Cholesterol 8mg 0mg Chia seeds
Magnesium 146mg 335mg Chia seeds
Calcium 56mg 631mg Chia seeds
Potassium 559mg 407mg Chocolate
Iron 8.02mg 7.72mg Chocolate
Sugar 47.9g Chia seeds
Fiber 7g 34.4g Chia seeds
Copper 1.028mg 0.924mg Chocolate
Zinc 2.01mg 4.58mg Chia seeds
Phosphorus 206mg 860mg Chia seeds
Sodium 24mg 16mg Chia seeds
Vitamin A 50IU 54IU Chia seeds
Vitamin A 2µg Chocolate
Vitamin E 0.54mg 0.5mg Chocolate
Manganese 1.419mg 2.723mg Chia seeds
Selenium 3µg 55.2µg Chia seeds
Vitamin B1 0.025mg 0.62mg Chia seeds
Vitamin B2 0.05mg 0.17mg Chia seeds
Vitamin B3 0.725mg 8.83mg Chia seeds
Vitamin B5 0.297mg Chocolate
Vitamin B6 0.042mg Chocolate
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg Chocolate
Folate 49µg Chia seeds
Trans Fat 0.112g 0.14g Chocolate
Saturated Fat 18.519g 3.33g Chia seeds
Monounsaturated Fat 9.54g 2.309g Chocolate
Polyunsaturated fat 1.092g 23.665g Chia seeds
Tryptophan 0.436mg Chia seeds
Threonine 0.709mg Chia seeds
Isoleucine 0.801mg Chia seeds
Leucine 1.371mg Chia seeds
Lysine 0.97mg Chia seeds
Methionine 0.588mg Chia seeds
Phenylalanine 1.016mg Chia seeds
Valine 0.95mg Chia seeds
Histidine 0.531mg Chia seeds
Omega-3 - EPA 0.001g Chocolate
Omega-3 - ALA 0.085g 17.83g Chia seeds
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
9%
Chocolate
32%
Chia seeds
Minerals Daily Need Coverage Score
116%
Chocolate
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 15.189g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 8)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.