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Hamburger vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between hamburgers and chia seeds?

  • Hamburgers are richer in vitamin B12, yet chia seeds are richer in fiber, manganese, phosphorus, copper, magnesium, iron, calcium, vitamin B1, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 134% higher.
  • Chia seeds have a lower glycemic index than hamburgers.

We used Fast foods, hamburger; double, regular, patty; plain and Seeds, chia seeds, dried types in this comparison.

Infographic

Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
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 +518.6%
Contains more PotassiumPotassium +80.1%
Contains more IronIron +168.1%
Contains more CopperCopper +915.4%
Contains more ZincZinc +59.6%
Contains more PhosphorusPhosphorus +532.4%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1154.8%

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% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 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 B2Vitamin B2 +47.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +14.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B3Vitamin B3 +64.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 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 +635.7%
Contains more FatsFats +114.1%
Contains more CarbsCarbs +74.8%
Contains more OtherOther +168.2%
~equal in Protein ~16.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 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 +138%
Contains less Sat. FatSaturated fat -34.7%
Contains more Poly. FatPolyunsaturated fat +6127.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hamburger Chia seeds
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hamburger Chia seeds DV% diff.
Polyunsaturated fat 0.38g 23.665g 155%
Fiber 0.9g 34.4g 134%
Manganese 0.217mg 2.723mg 109%
Phosphorus 136mg 860mg 103%
Selenium 55.2µg 100%
Copper 0.091mg 0.924mg 93%
Magnesium 20mg 335mg 75%
Iron 2.88mg 7.72mg 61%
Vitamin B12 1.44µg 0µg 60%
Calcium 102mg 631mg 53%
Vitamin B1 0.217mg 0.62mg 34%
Fats 14.36g 30.74g 25%
Vitamin B3 5.365mg 8.83mg 22%
Sodium 414mg 16mg 17%
Vitamin B6 0.203mg 16%
Cholesterol 47mg 0mg 16%
Zinc 2.87mg 4.58mg 16%
Calories 295kcal 486kcal 10%
Saturated fat 5.096g 3.33g 8%
Monounsaturated fat 5.495g 2.309g 8%
Vitamin B5 0.31mg 6%
Vitamin B2 0.25mg 0.17mg 6%
Carbs 24.1g 42.12g 6%
Potassium 226mg 407mg 5%
Fructose 2.03g 3%
Vitamin E 0.5mg 3%
Folate 56µg 49µg 2%
Vitamin C 0mg 1.6mg 2%
Protein 17.08g 16.54g 1%
Net carbs 23.2g 7.72g N/A
Sugar 4.15g N/A
Trans fat 0.814g 0.14g N/A
Tryptophan 0.206mg 0.436mg 0%
Threonine 0.666mg 0.709mg 0%
Isoleucine 0.716mg 0.801mg 0%
Leucine 1.319mg 1.371mg 0%
Lysine 1.226mg 0.97mg 0%
Methionine 0.37mg 0.588mg 0%
Phenylalanine 0.677mg 1.016mg 0%
Valine 0.823mg 0.95mg 0%
Histidine 0.505mg 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
Hamburger 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
38%
Hamburger
32%
Chia seeds
Minerals Daily Need Coverage Score
42%
Hamburger
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 1.766g)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.