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Focaccia vs. Chia seeds — In-Depth Nutrition Comparison

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How are focaccia and chia seeds different?

  • Chia seeds have more fiber, phosphorus, manganese, copper, magnesium, selenium, calcium, iron, vitamin B3, and zinc than focaccia.
  • Daily need coverage for fiber for chia seeds is 130% higher.
  • Chia seeds have a lower glycemic index (15) than focaccia (63).

Focaccia, Italian flatbread, plain and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
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 +1575%
Contains more CalciumCalcium +1702.9%
Contains more PotassiumPotassium +257%
Contains more IronIron +144.3%
Contains more CopperCopper +915.4%
Contains more ZincZinc +244.4%
Contains more PhosphorusPhosphorus +571.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +648.1%
Contains more SeleniumSelenium +247.2%

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% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
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 EVitamin E +184%
Contains more Vitamin B2Vitamin B2 +77.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +181.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +31.9%
Contains more Vitamin B3Vitamin B3 +140.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 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 +691.6%
Contains more ProteinProtein +88.6%
Contains more FatsFats +289.6%
Contains more CarbsCarbs +17.6%
Contains more OtherOther +198.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 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 -73.7%
Contains more Mono. FatMonounsaturated fat +145.6%
Contains more Poly. FatPolyunsaturated fat +2280.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Focaccia Chia seeds DV% diff.
Polyunsaturated fat 0.994g 23.665g 151%
Fiber 1.8g 34.4g 130%
Phosphorus 128mg 860mg 105%
Manganese 0.364mg 2.723mg 103%
Copper 0.091mg 0.924mg 93%
Magnesium 20mg 335mg 75%
Selenium 15.9µg 55.2µg 71%
Calcium 35mg 631mg 60%
Iron 3.16mg 7.72mg 57%
Fats 7.89g 30.74g 35%
Vitamin B3 3.67mg 8.83mg 32%
Zinc 1.33mg 4.58mg 30%
Sodium 561mg 16mg 24%
Folate 138µg 49µg 22%
Protein 8.77g 16.54g 16%
Vitamin B1 0.47mg 0.62mg 13%
Vitamin B5 0.645mg 13%
Calories 249kcal 486kcal 12%
Saturated fat 0.877g 3.33g 11%
Vitamin B2 0.301mg 0.17mg 10%
Potassium 114mg 407mg 9%
Vitamin B6 0.113mg 9%
Monounsaturated fat 5.67g 2.309g 8%
Vitamin E 1.42mg 0.5mg 6%
Vitamin K 5.7µg 5%
Vitamin C 0mg 1.6mg 2%
Carbs 35.82g 42.12g 2%
Choline 2.9mg 1%
Net carbs 34.02g 7.72g N/A
Sugar 1.75g N/A
Trans fat 0g 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 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
Focaccia 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
36%
Focaccia
32%
Chia seeds
Minerals Daily Need Coverage Score
48%
Focaccia
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Focaccia
Focaccia is lower in Saturated fat (difference - 2.453g)
Which food is richer in vitamins?
Focaccia
Focaccia is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 545mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.