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Hot sauce vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between hot sauce and chia seeds

  • Hot sauce is richer in vitamin C, yet chia seeds are richer in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, and calcium.
  • Daily need coverage for fiber for chia seeds is 136% higher.
  • Hot sauce contains 165 times more sodium than chia seeds. Hot sauce contains 2643mg of sodium, while chia seeds contain 16mg.

Food types used in this article are Sauce, ready-to-serve, pepper or hot and Seeds, chia seeds, dried.

Infographic

Hot sauce 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 3.6% 2.4% 13% 18% 9.3% 3% 4.7% 345% 6.4% 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 +6600%
Contains more CalciumCalcium +7787.5%
Contains more PotassiumPotassium +182.6%
Contains more IronIron +1508.3%
Contains more CopperCopper +3200%
Contains more ZincZinc +4063.6%
Contains more PhosphorusPhosphorus +7718.2%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +5457.1%
Contains more SeleniumSelenium +∞%

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 249% 2.7% 2.4% 0% 9% 19% 4.8% 6.6% 36% 0% 6% 4.5% 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 +4575%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +1622.2%
Contains more Vitamin B2Vitamin B2 +107.3%
Contains more Vitamin B3Vitamin B3 +3376.4%
Contains more FolateFolate +716.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 90% 7%
Protein: 0.51 g
Fats: 0.37 g
Carbs: 1.75 g
Water: 89.98 g
Other: 7.39 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 +1451.4%
Contains more OtherOther +54%
Contains more ProteinProtein +3143.1%
Contains more FatsFats +8208.1%
Contains more CarbsCarbs +2306.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.196 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 -98.4%
Contains more Mono. FatMonounsaturated fat +7596.7%
Contains more Poly. FatPolyunsaturated fat +11974%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hot sauce Chia seeds DV% diff.
Polyunsaturated fat 0.196g 23.665g 156%
Fiber 0.3g 34.4g 136%
Phosphorus 11mg 860mg 121%
Manganese 0.049mg 2.723mg 116%
Sodium 2643mg 16mg 114%
Selenium 0µg 55.2µg 100%
Copper 0.028mg 0.924mg 100%
Iron 0.48mg 7.72mg 91%
Vitamin C 74.8mg 1.6mg 81%
Magnesium 5mg 335mg 79%
Calcium 8mg 631mg 62%
Vitamin B3 0.254mg 8.83mg 54%
Vitamin B1 0.036mg 0.62mg 49%
Fats 0.37g 30.74g 47%
Zinc 0.11mg 4.58mg 41%
Protein 0.51g 16.54g 32%
Calories 11kcal 486kcal 24%
Saturated fat 0.052g 3.33g 15%
Carbs 1.75g 42.12g 13%
Vitamin B6 0.157mg 12%
Folate 6µg 49µg 11%
Potassium 144mg 407mg 8%
Vitamin B2 0.082mg 0.17mg 7%
Monounsaturated fat 0.03g 2.309g 6%
Vitamin E 0.12mg 0.5mg 3%
Vitamin B5 0.11mg 2%
Vitamin K 2.4µg 2%
Vitamin A 8µg 1%
Net carbs 1.45g 7.72g N/A
Sugar 1.26g N/A
Trans fat 0.14g N/A
Tryptophan 0.007mg 0.436mg 0%
Threonine 0.019mg 0.709mg 0%
Isoleucine 0.017mg 0.801mg 0%
Leucine 0.027mg 1.371mg 0%
Lysine 0.023mg 0.97mg 0%
Methionine 0.006mg 0.588mg 0%
Phenylalanine 0.016mg 1.016mg 0%
Valine 0.022mg 0.95mg 0%
Histidine 0.01mg 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
Hot sauce 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
26%
Hot sauce
32%
Chia seeds
Minerals Daily Need Coverage Score
40%
Hot sauce
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Hot sauce
Hot sauce is lower in Saturated fat (difference - 3.278g)
Which food is lower in glycemic index?
Hot sauce
Hot sauce is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.26g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 2627mg)
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 ($)
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. Hot sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174527/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.