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  6. Eggnog vs. Chia seeds

Eggnog vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between eggnog and chia seeds

  • Eggnog has less fiber, manganese, phosphorus, copper, iron, selenium, magnesium, vitamin B3, calcium, and vitamin B1 than chia seeds.
  • Chia seeds cover your daily need for fiber, 138% more than eggnog.
  • The glycemic index of eggnog is higher.

These are the specific foods used in this comparison Eggnog and Seeds, chia seeds, dried.

Infographic

Eggnog 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.
Eggnog
Eggnog
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
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 +1663.2%
Contains more CalciumCalcium +385.4%
Contains more PotassiumPotassium +146.7%
Contains more IronIron +3760%
Contains more CopperCopper +7007.7%
Contains more ZincZinc +895.7%
Contains more PhosphorusPhosphorus +689%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +54360%
Contains more SeleniumSelenium +1214.3%

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.
Eggnog
Eggnog
8
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% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B1Vitamin B1 +1723.5%
Contains more Vitamin B3Vitamin B3 +8309.5%
Contains more FolateFolate +4800%
~equal in Vitamin C ~1.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
Eggnog
1
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 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 +1323.1%
Contains more ProteinProtein +263.5%
Contains more FatsFats +633.7%
Contains more CarbsCarbs +423.2%
Contains more OtherOther +616.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 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 -22.2%
Contains more Mono. FatMonounsaturated fat +77.3%
Contains more Poly. FatPolyunsaturated fat +11852%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Eggnog Chia seeds DV% diff.
Polyunsaturated fat 0.198g 23.665g 156%
Fiber 0g 34.4g 138%
Manganese 0.005mg 2.723mg 118%
Phosphorus 109mg 860mg 107%
Copper 0.013mg 0.924mg 101%
Iron 0.2mg 7.72mg 94%
Selenium 4.2µg 55.2µg 93%
Magnesium 19mg 335mg 75%
Vitamin B3 0.105mg 8.83mg 55%
Calcium 130mg 631mg 50%
Vitamin B1 0.034mg 0.62mg 49%
Fats 4.19g 30.74g 41%
Zinc 0.46mg 4.58mg 37%
Protein 4.55g 16.54g 24%
Calories 88kcal 486kcal 20%
Cholesterol 59mg 0mg 20%
Vitamin B12 0.45µg 0µg 19%
Folate 1µg 49µg 12%
Carbs 8.05g 42.12g 11%
Choline 52.2mg 9%
Vitamin B5 0.417mg 8%
Vitamin A 59µg 7%
Potassium 165mg 407mg 7%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Vitamin B6 0.05mg 4%
Saturated fat 2.591g 3.33g 3%
Monounsaturated fat 1.302g 2.309g 3%
Vitamin B2 0.19mg 0.17mg 2%
Vitamin E 0.21mg 0.5mg 2%
Sodium 54mg 16mg 2%
Vitamin C 1.5mg 1.6mg 0%
Net carbs 8.05g 7.72g N/A
Sugar 8.05g N/A
Vitamin K 0.3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.085mg 0.436mg 0%
Threonine 0.201mg 0.709mg 0%
Isoleucine 0.237mg 0.801mg 0%
Leucine 0.383mg 1.371mg 0%
Lysine 0.257mg 0.97mg 0%
Methionine 0.12mg 0.588mg 0%
Phenylalanine 0.225mg 1.016mg 0%
Valine 0.289mg 0.95mg 0%
Histidine 0.108mg 0.531mg 0%
Fructose 0.04g 0%
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
Eggnog 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
17%
Eggnog
32%
Chia seeds
Minerals Daily Need Coverage Score
17%
Eggnog
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Eggnog
Eggnog is lower in Saturated fat (difference - 0.739g)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 8.05g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 40)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.