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  6. English muffin vs. Chia seeds

English muffin vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between English muffins and chia seeds

  • Chia seeds are higher than English muffins in fiber, phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc.
  • Chia seeds cover your daily fiber needs 127% more than English muffins.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Seeds, chia seeds, dried.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 +1495.2%
Contains more CalciumCalcium +1113.5%
Contains more PotassiumPotassium +210.7%
Contains more IronIron +767.4%
Contains more CopperCopper +616.3%
Contains more ZincZinc +554.3%
Contains more PhosphorusPhosphorus +546.6%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +662.7%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin B1Vitamin B1 +242.5%
Contains more Vitamin B2Vitamin B2 +10.4%
Contains more Vitamin B3Vitamin B3 +463.9%
Contains more FolateFolate +32.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient English muffin Chia seeds DV% diff.
Polyunsaturated fat 0.888g 23.665g 152%
Fiber 2.7g 34.4g 127%
Phosphorus 133mg 860mg 104%
Manganese 0.357mg 2.723mg 103%
Selenium 55.2µg 100%
Copper 0.129mg 0.924mg 88%
Iron 0.89mg 7.72mg 85%
Magnesium 21mg 335mg 75%
Calcium 52mg 631mg 58%
Vitamin B3 1.566mg 8.83mg 45%
Fats 1.8g 30.74g 45%
Vitamin B1 0.181mg 0.62mg 37%
Zinc 0.7mg 4.58mg 35%
Sodium 464mg 16mg 19%
Protein 7.7g 16.54g 18%
Saturated fat 0.259g 3.33g 14%
Calories 235kcal 486kcal 13%
Vitamin B5 0.446mg 9%
Potassium 131mg 407mg 8%
Monounsaturated fat 0.302g 2.309g 5%
Vitamin E 0.5mg 3%
Folate 37µg 49µg 3%
Vitamin B6 0.043mg 3%
Vitamin C 0.1mg 1.6mg 2%
Vitamin B12 0.04µg 0µg 2%
Carbs 46g 42.12g 1%
Vitamin B2 0.154mg 0.17mg 1%
Net carbs 43.3g 7.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.092mg 0.436mg 0%
Threonine 0.242mg 0.709mg 0%
Isoleucine 0.315mg 0.801mg 0%
Leucine 0.553mg 1.371mg 0%
Lysine 0.241mg 0.97mg 0%
Methionine 0.139mg 0.588mg 0%
Phenylalanine 0.379mg 1.016mg 0%
Valine 0.353mg 0.95mg 0%
Histidine 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +625.9%
Contains more ProteinProtein +114.8%
Contains more FatsFats +1607.8%
Contains more OtherOther +100%
~equal in Carbs ~42.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 -92.2%
Contains more Mono. FatMonounsaturated fat +664.6%
Contains more Poly. FatPolyunsaturated fat +2565%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.