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  6. Graham cracker vs. Chia seeds

Graham cracker vs. Chia seeds — In-Depth Nutrition Comparison

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How are graham cracker and chia seeds different?

  • Chia seeds have more fiber, phosphorus, selenium, copper, manganese, magnesium, calcium, iron, zinc, and vitamin B1 than graham cracker.
  • Daily need coverage for fiber for chia seeds is 124% higher.
  • Chia seeds have a lower glycemic index (15) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 +737.5%
Contains more CalciumCalcium +719.5%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +104.2%
Contains more CopperCopper +443.5%
Contains more ZincZinc +377.1%
Contains more PhosphorusPhosphorus +364.9%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +167.2%
Contains more SeleniumSelenium +776.2%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 +202%
Contains more Vitamin B2Vitamin B2 +86.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +85.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +134%
Contains more Vitamin B3Vitamin B3 +98.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Chia seeds DV% diff.
Fiber 3.4g 34.4g 124%
Polyunsaturated fat 5.388g 23.665g 122%
Phosphorus 185mg 860mg 96%
Selenium 6.3µg 55.2µg 89%
Copper 0.17mg 0.924mg 84%
Manganese 1.019mg 2.723mg 74%
Magnesium 40mg 335mg 70%
Calcium 77mg 631mg 55%
Iron 3.78mg 7.72mg 49%
Zinc 0.96mg 4.58mg 33%
Fats 10.6g 30.74g 31%
Vitamin B1 0.265mg 0.62mg 30%
Vitamin B3 4.439mg 8.83mg 27%
Protein 6.69g 16.54g 20%
Sodium 459mg 16mg 19%
Starch 46.56g 19%
Vitamin B6 0.156mg 12%
Vitamin K 14.3µg 12%
Carbs 77.66g 42.12g 12%
Folate 91µg 49µg 11%
Vitamin B2 0.317mg 0.17mg 11%
Saturated fat 1.633g 3.33g 8%
Vitamin B5 0.42mg 8%
Vitamin E 1.51mg 0.5mg 7%
Potassium 170mg 407mg 7%
Calories 430kcal 486kcal 3%
Vitamin C 0mg 1.6mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 7.72g N/A
Sugar 24.85g N/A
Trans fat 0.055g 0.14g N/A
Monounsaturated fat 2.509g 2.309g 0%
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 0.599g 17.83g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 CarbsCarbs +84.4%
Contains more ProteinProtein +147.2%
Contains more FatsFats +190%
Contains more WaterWater +71.1%
Contains more OtherOther +189.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 -51%
Contains more Poly. FatPolyunsaturated fat +339.2%
~equal in Monounsaturated fat ~2.309g

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.