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  6. Gratin vs. Chia seeds

Gratin vs. Chia seeds — In-Depth Nutrition Comparison

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How are gratin and chia seeds different?

  • Chia seeds have more fiber, manganese, phosphorus, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1 than gratin.
  • Daily need coverage for fiber for chia seeds is 130% higher.

Potatoes, au gratin, home-prepared from recipe using butter and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Gratin 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.
Gratin
Gratin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 +430.3%
Contains more IronIron +1106.3%
Contains more CopperCopper +477.5%
Contains more ZincZinc +563.8%
Contains more PhosphorusPhosphorus +661.1%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1591.3%
Contains more SeleniumSelenium +1944.4%
~equal in Potassium ~407mg

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.
Gratin
Gratin
4
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 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 CVitamin C +518.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B1Vitamin B1 +868.8%
Contains more Vitamin B2Vitamin B2 +46.6%
Contains more Vitamin B3Vitamin B3 +789.2%
Contains more FolateFolate +345.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gratin Chia seeds DV% diff.
Polyunsaturated fat 0.276g 23.665g 156%
Fiber 1.8g 34.4g 130%
Manganese 0.161mg 2.723mg 111%
Phosphorus 113mg 860mg 107%
Selenium 2.7µg 55.2µg 95%
Iron 0.64mg 7.72mg 89%
Copper 0.16mg 0.924mg 85%
Magnesium 20mg 335mg 75%
Calcium 119mg 631mg 51%
Vitamin B3 0.993mg 8.83mg 49%
Vitamin B1 0.064mg 0.62mg 46%
Fats 7.59g 30.74g 36%
Zinc 0.69mg 4.58mg 35%
Protein 5.06g 16.54g 23%
Calories 132kcal 486kcal 18%
Sodium 433mg 16mg 18%
Vitamin B6 0.174mg 13%
Carbs 11.27g 42.12g 10%
Folate 11µg 49µg 10%
Vitamin C 9.9mg 1.6mg 9%
Cholesterol 23mg 0mg 8%
Vitamin B5 0.387mg 8%
Vitamin A 64µg 7%
Saturated fat 4.733g 3.33g 6%
Vitamin B2 0.116mg 0.17mg 4%
Vitamin E 0.5mg 3%
Net carbs 9.47g 7.72g N/A
Potassium 396mg 407mg 0%
Trans fat 0.14g N/A
Monounsaturated fat 2.149g 2.309g 0%
Tryptophan 0.07mg 0.436mg 0%
Threonine 0.192mg 0.709mg 0%
Isoleucine 0.284mg 0.801mg 0%
Leucine 0.443mg 1.371mg 0%
Lysine 0.381mg 0.97mg 0%
Methionine 0.117mg 0.588mg 0%
Phenylalanine 0.254mg 1.016mg 0%
Valine 0.325mg 0.95mg 0%
Histidine 0.151mg 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
Gratin
Gratin
1
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +1175.9%
Contains more ProteinProtein +226.9%
Contains more FatsFats +305%
Contains more CarbsCarbs +273.7%
Contains more OtherOther +130.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
0
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 -29.6%
Contains more Poly. FatPolyunsaturated fat +8474.3%
~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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.