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French fries vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between french fries and chia seeds

  • Chia seeds are richer than french fries in fiber, manganese, phosphorus, selenium, copper, iron, magnesium, calcium, vitamin B1, and zinc.
  • Daily need coverage for fiber for chia seeds is 122% higher.
  • Chia seeds have a lower glycemic index than french fries.

Food types used in this article are Fast foods, potato, french fried in vegetable oil and Seeds, chia seeds, dried.

Infographic

French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
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 PotassiumPotassium +42.3%
Contains more MagnesiumMagnesium +857.1%
Contains more CalciumCalcium +3405.6%
Contains more IronIron +853.1%
Contains more CopperCopper +645.2%
Contains more ZincZinc +816%
Contains more PhosphorusPhosphorus +588%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +1002.4%
Contains more SeleniumSelenium +6033.3%

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.
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 CVitamin C +193.8%
Contains more Vitamin EVitamin E +234%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +264.7%
Contains more Vitamin B2Vitamin B2 +335.9%
Contains more Vitamin B3Vitamin B3 +193.9%
Contains more FolateFolate +63.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 +564.7%
Contains more ProteinProtein +382.2%
Contains more FatsFats +108.7%
Contains more OtherOther +159.5%
~equal in Carbs ~42.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 -29.8%
Contains more Mono. FatMonounsaturated fat +158.5%
Contains more Poly. FatPolyunsaturated fat +338.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French fries 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 French fries Chia seeds DV% diff.
Fiber 3.8g 34.4g 122%
Polyunsaturated fat 5.398g 23.665g 122%
Manganese 0.247mg 2.723mg 108%
Phosphorus 125mg 860mg 105%
Selenium 0.9µg 55.2µg 99%
Copper 0.124mg 0.924mg 89%
Iron 0.81mg 7.72mg 86%
Magnesium 35mg 335mg 71%
Calcium 18mg 631mg 61%
Vitamin B1 0.17mg 0.62mg 38%
Zinc 0.5mg 4.58mg 37%
Vitamin B3 3.004mg 8.83mg 36%
Vitamin B6 0.372mg 29%
Protein 3.43g 16.54g 26%
Fats 14.73g 30.74g 25%
Vitamin B5 0.58mg 12%
Vitamin B2 0.039mg 0.17mg 10%
Vitamin K 11.2µg 9%
Monounsaturated fat 5.969g 2.309g 9%
Calories 312kcal 486kcal 9%
Vitamin E 1.67mg 0.5mg 8%
Sodium 210mg 16mg 8%
Choline 36.8mg 7%
Potassium 579mg 407mg 5%
Folate 30µg 49µg 5%
Saturated fat 2.336g 3.33g 5%
Vitamin C 4.7mg 1.6mg 3%
Carbs 41.44g 42.12g 0%
Net carbs 37.64g 7.72g N/A
Sugar 0.3g N/A
Trans fat 0.06g 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 0.407g 17.83g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French fries 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
27%
French fries
32%
Chia seeds
Minerals Daily Need Coverage Score
28%
French fries
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 0.994g)
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 194mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 55)
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.