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  6. Crouton vs. Chia seeds

Crouton vs. Chia seeds — In-Depth Nutrition Comparison

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How are crouton and chia seeds different?

  • Chia seeds are higher than crouton in fiber, phosphorus, manganese, copper, magnesium, calcium, iron, zinc, and selenium.
  • Chia seeds cover your daily need for fiber, 117% more than crouton.
  • Crouton contains 44 times more sodium than chia seeds. Crouton contains 698mg of sodium, while chia seeds contain 16mg.
  • Crouton has a higher glycemic index (72) than chia seeds (15).

Croutons, plain and Seeds, chia seeds, dried types were used in this article.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +980.6%
Contains more CalciumCalcium +730.3%
Contains more PotassiumPotassium +228.2%
Contains more IronIron +89.2%
Contains more CopperCopper +466.9%
Contains more ZincZinc +414.6%
Contains more PhosphorusPhosphorus +647.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +444.6%
Contains more SeleniumSelenium +47.2%

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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 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 B2Vitamin B2 +60%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +169.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +62.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.62mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crouton Chia seeds DV% diff.
Polyunsaturated fat 1.273g 23.665g 149%
Fiber 5.1g 34.4g 117%
Phosphorus 115mg 860mg 106%
Manganese 0.5mg 2.723mg 97%
Copper 0.163mg 0.924mg 85%
Magnesium 31mg 335mg 72%
Calcium 76mg 631mg 56%
Iron 4.08mg 7.72mg 46%
Fats 6.6g 30.74g 37%
Zinc 0.89mg 4.58mg 34%
Selenium 37.5µg 55.2µg 32%
Sodium 698mg 16mg 30%
Vitamin B3 5.439mg 8.83mg 21%
Folate 132µg 49µg 21%
Carbs 73.5g 42.12g 10%
Vitamin B5 0.429mg 9%
Protein 11.9g 16.54g 9%
Potassium 124mg 407mg 8%
Saturated fat 1.51g 3.33g 8%
Vitamin B2 0.272mg 0.17mg 8%
Calories 407kcal 486kcal 4%
Vitamin E 0.5mg 3%
Vitamin B6 0.026mg 2%
Monounsaturated fat 3.059g 2.309g 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 68.4g 7.72g N/A
Vitamin B1 0.623mg 0.62mg 0%
Trans fat 0.14g N/A
Tryptophan 0.14mg 0.436mg 0%
Threonine 0.337mg 0.709mg 0%
Isoleucine 0.456mg 0.801mg 0%
Leucine 0.832mg 1.371mg 0%
Lysine 0.278mg 0.97mg 0%
Methionine 0.211mg 0.588mg 0%
Phenylalanine 0.586mg 1.016mg 0%
Valine 0.514mg 0.95mg 0%
Histidine 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +74.5%
Contains more ProteinProtein +39%
Contains more FatsFats +365.8%
Contains more OtherOther +92%
~equal in Water ~5.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 less Sat. FatSaturated fat -54.7%
Contains more Mono. FatMonounsaturated fat +32.5%
Contains more Poly. FatPolyunsaturated fat +1759%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.