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Fast food vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between fast food and chia seeds

  • Fast food has more vitamin B12; however, chia seeds are higher in fiber, phosphorus, manganese, copper, magnesium, selenium, iron, calcium, and vitamin B1.
  • Chia seeds cover your daily need for fiber, 131% more than fast food.
  • The glycemic index of fast food is higher.

These are the specific foods used in this comparison Fast foods, hamburger; single, regular patty; plain and Seeds, chia seeds, dried.

Infographic

Fast food vs Chia seeds infographic
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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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 +1140.7%
Contains more CalciumCalcium +917.7%
Contains more PotassiumPotassium +106.6%
Contains more IronIron +152.3%
Contains more CopperCopper +663.6%
Contains more ZincZinc +81.7%
Contains more PhosphorusPhosphorus +541.8%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +662.7%
Contains more SeleniumSelenium +171.9%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 +113.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +63.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin B1Vitamin B1 +95.6%
Contains more Vitamin B3Vitamin B3 +57.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 +562.9%
Contains more FatsFats +156%
Contains more CarbsCarbs +33.7%
Contains more OtherOther +215.8%
~equal in Protein ~16.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 +109.4%
Contains less Sat. FatSaturated fat -25.9%
Contains more Poly. FatPolyunsaturated fat +1308.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fast food 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 Fast food Chia seeds DV% diff.
Polyunsaturated fat 1.68g 23.665g 147%
Fiber 1.7g 34.4g 131%
Phosphorus 134mg 860mg 104%
Manganese 0.357mg 2.723mg 103%
Copper 0.121mg 0.924mg 89%
Magnesium 27mg 335mg 73%
Selenium 20.3µg 55.2µg 63%
Iron 3.06mg 7.72mg 58%
Calcium 62mg 631mg 57%
Vitamin B12 0.89µg 0µg 37%
Fats 12.01g 30.74g 29%
Vitamin B1 0.317mg 0.62mg 25%
Vitamin B3 5.617mg 8.83mg 20%
Zinc 2.52mg 4.58mg 19%
Vitamin B6 0.212mg 16%
Vitamin B2 0.363mg 0.17mg 15%
Sodium 331mg 16mg 14%
Cholesterol 33mg 0mg 11%
Vitamin B5 0.53mg 11%
Calories 297kcal 486kcal 9%
Starch 22.87g 9%
Folate 80µg 49µg 8%
Monounsaturated fat 4.835g 2.309g 6%
Potassium 197mg 407mg 6%
Choline 34.4mg 6%
Saturated fat 4.493g 3.33g 5%
Carbs 31.5g 42.12g 4%
Vitamin K 4.9µg 4%
Fructose 2.27g 3%
Vitamin C 0mg 1.6mg 2%
Vitamin E 0.38mg 0.5mg 1%
Vitamin D 0.1µg 1%
Vitamin A 9µg 1%
Protein 16.52g 16.54g 0%
Net carbs 29.8g 7.72g N/A
Vitamin D 2IU 0%
Sugar 4.88g N/A
Trans fat 0.514g 0.14g N/A
Tryptophan 0.144mg 0.436mg 0%
Threonine 0.46mg 0.709mg 0%
Isoleucine 0.642mg 0.801mg 0%
Leucine 1.13mg 1.371mg 0%
Lysine 0.785mg 0.97mg 0%
Methionine 0.306mg 0.588mg 0%
Phenylalanine 0.67mg 1.016mg 0%
Valine 0.728mg 0.95mg 0%
Histidine 0.402mg 0.531mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.121g 17.83g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food 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
43%
Fast food
32%
Chia seeds
Minerals Daily Need Coverage Score
54%
Fast food
221%
Chia seeds

Comparison summary

Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 315mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 1.163g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 51)
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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.