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  6. Dough vs. Chia seeds

Dough vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between dough and chia seeds

  • Chia seeds are higher than dough in fiber, phosphorus, manganese, copper, magnesium, calcium, selenium, iron, and zinc.
  • Chia seeds cover your daily fiber needs 129% more than dough.
  • Dough contains 38 times more sodium than chia seeds. While dough contains 602mg of sodium, chia seeds contain only 16mg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Bread, french or vienna (includes sourdough) and Seeds, chia seeds, dried.

Infographic

Dough 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.
Dough
Dough
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
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 +946.9%
Contains more CalciumCalcium +1113.5%
Contains more PotassiumPotassium +247.9%
Contains more IronIron +97.4%
Contains more CopperCopper +507.9%
Contains more ZincZinc +340.4%
Contains more PhosphorusPhosphorus +719%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +371.9%
Contains more SeleniumSelenium +93%

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.
Dough
Dough
7
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% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
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 B1Vitamin B1 +14.5%
Contains more Vitamin B2Vitamin B2 +151.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +151%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B3Vitamin B3 +83.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dough Chia seeds DV% diff.
Polyunsaturated fat 0.855g 23.665g 152%
Fiber 2.2g 34.4g 129%
Phosphorus 105mg 860mg 108%
Manganese 0.577mg 2.723mg 93%
Copper 0.152mg 0.924mg 86%
Magnesium 32mg 335mg 72%
Calcium 52mg 631mg 58%
Selenium 28.6µg 55.2µg 48%
Iron 3.91mg 7.72mg 48%
Fats 2.42g 30.74g 44%
Zinc 1.04mg 4.58mg 32%
Sodium 602mg 16mg 25%
Vitamin B3 4.817mg 8.83mg 25%
Vitamin B2 0.427mg 0.17mg 20%
Folate 123µg 49µg 19%
Starch 44.23g 18%
Saturated fat 0.529g 3.33g 13%
Protein 10.75g 16.54g 12%
Calories 272kcal 486kcal 11%
Potassium 117mg 407mg 9%
Vitamin B5 0.455mg 9%
Vitamin B6 0.107mg 8%
Vitamin B1 0.71mg 0.62mg 8%
Monounsaturated fat 0.362g 2.309g 5%
Carbs 51.88g 42.12g 3%
Vitamin E 0.21mg 0.5mg 2%
Vitamin C 0mg 1.6mg 2%
Fructose 0.51g 1%
Vitamin K 0.7µg 1%
Choline 8mg 1%
Net carbs 49.68g 7.72g N/A
Sugar 4.62g N/A
Trans fat 0.005g 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 - ALA 0.063g 17.83g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dough
Dough
2
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 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 +23.2%
Contains more WaterWater +469%
Contains more ProteinProtein +53.9%
Contains more FatsFats +1170.2%
Contains more OtherOther +146.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dough
Dough
1
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 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 -84.1%
Contains more Mono. FatMonounsaturated fat +537.8%
Contains more Poly. FatPolyunsaturated fat +2667.8%

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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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.