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  6. Chocolate vs. Chia seeds

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 zinc.
  • 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.

Infographic

Chocolate vs Chia seeds infographic
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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% 0.67% 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% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 B1Vitamin B1 +2380%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +1117.9%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chocolate Chia seeds DV% diff.
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%
Zinc 2.01mg 4.58mg 23%
Protein 4.88g 16.54g 23%
Monounsaturated fat 9.54g 2.309g 18%
Folate 49µg 12%
Copper 1.028mg 0.924mg 12%
Caffeine 43mg 11%
Vitamin B12 0.23µg 0µg 10%
Vitamin B2 0.05mg 0.17mg 9%
Vitamin K 8.1µg 7%
Vitamin B5 0.297mg 6%
Carbs 61.17g 42.12g 6%
Potassium 559mg 407mg 4%
Iron 8.02mg 7.72mg 4%
Vitamin B6 0.042mg 3%
Calories 546kcal 486kcal 3%
Cholesterol 8mg 0mg 3%
Vitamin C 1.6mg 2%
Fats 31.28g 30.74g 1%
Net carbs 54.17g 7.72g N/A
Sugar 47.9g N/A
Sodium 24mg 16mg 0%
Vitamin E 0.54mg 0.5mg 0%
Vitamin A 2µg 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-3 - ALA 0.085g 17.83g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g 5.835g N/A

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%

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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. 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.