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  6. Croissant vs. Chia seeds

Croissant vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between croissant and chia seeds

  • Chia seeds are higher than croissant in fiber, phosphorus, manganese, copper, magnesium, iron, calcium, selenium, and vitamin B3.
  • Chia seeds cover your daily fiber needs 127% more than croissant.
  • Croissant contains 4 times more saturated fat than chia seeds. While croissant contains 11.659g of saturated fat, chia seeds contain only 3.33g.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Croissants, butter and Seeds, chia seeds, dried.

Infographic

Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
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 +1993.8%
Contains more CalciumCalcium +1605.4%
Contains more PotassiumPotassium +244.9%
Contains more IronIron +280.3%
Contains more CopperCopper +1055%
Contains more ZincZinc +510.7%
Contains more PhosphorusPhosphorus +719%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +725.2%
Contains more SeleniumSelenium +143.2%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
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 +68%
Contains more Vitamin B2Vitamin B2 +41.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +79.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin B1Vitamin B1 +59.8%
Contains more Vitamin B3Vitamin B3 +303.6%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 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 WaterWater +300%
Contains more ProteinProtein +101.7%
Contains more FatsFats +46.4%
Contains more OtherOther +166.7%
~equal in Carbs ~42.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 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 +139.3%
Contains less Sat. FatSaturated fat -71.4%
Contains more Poly. FatPolyunsaturated fat +2063.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Croissant Chia seeds
Rich in vitamins ok
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
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Croissant Chia seeds DV% diff.
Polyunsaturated fat 1.094g 23.665g 150%
Fiber 2.6g 34.4g 127%
Phosphorus 105mg 860mg 108%
Manganese 0.33mg 2.723mg 104%
Copper 0.08mg 0.924mg 94%
Magnesium 16mg 335mg 76%
Iron 2.03mg 7.72mg 71%
Selenium 22.7µg 55.2µg 59%
Calcium 37mg 631mg 59%
Vitamin B3 2.188mg 8.83mg 42%
Saturated fat 11.659g 3.33g 38%
Zinc 0.75mg 4.58mg 35%
Vitamin A 206µg 23%
Cholesterol 67mg 0mg 22%
Sodium 467mg 16mg 20%
Vitamin B1 0.388mg 0.62mg 19%
Protein 8.2g 16.54g 17%
Vitamin B5 0.861mg 17%
Fats 21g 30.74g 15%
Folate 88µg 49µg 10%
Potassium 118mg 407mg 9%
Monounsaturated fat 5.525g 2.309g 8%
Choline 38.8mg 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin B2 0.241mg 0.17mg 5%
Calories 406kcal 486kcal 4%
Vitamin B6 0.058mg 4%
Vitamin K 1.8µg 2%
Vitamin E 0.84mg 0.5mg 2%
Vitamin C 0.2mg 1.6mg 2%
Carbs 45.8g 42.12g 1%
Net carbs 43.2g 7.72g N/A
Sugar 11.26g N/A
Trans fat 0.14g N/A
Tryptophan 0.099mg 0.436mg 0%
Threonine 0.284mg 0.709mg 0%
Isoleucine 0.365mg 0.801mg 0%
Leucine 0.623mg 1.371mg 0%
Lysine 0.329mg 0.97mg 0%
Methionine 0.175mg 0.588mg 0%
Phenylalanine 0.416mg 1.016mg 0%
Valine 0.41mg 0.95mg 0%
Histidine 0.187mg 0.531mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g 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
Croissant 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%
Croissant
32%
Chia seeds
Minerals Daily Need Coverage Score
43%
Croissant
221%
Chia seeds

Comparison summary

Which food is richer in vitamins?
Croissant
Croissant is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 11.26g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 451mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 8.329g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.