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  6. Papadum vs. Chia seeds

Papadum vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between papadum and chia seeds?

  • Papadum is richer in folate and potassium, yet chia seeds are richer in selenium, phosphorus, fiber, manganese, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for selenium is 85% higher.
  • Papadum has 109 times more sodium than chia seeds. Papadum has 1745mg of sodium, while chia seeds have 16mg.
  • Chia seeds have a lower glycemic index than papadum.

We used Papad and Seeds, chia seeds, dried types in this comparison.

Infographic

Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
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 +145.7%
Contains more MagnesiumMagnesium +23.6%
Contains more CalciumCalcium +341.3%
Contains more ZincZinc +34.7%
Contains more PhosphorusPhosphorus +123.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +74.3%
Contains more SeleniumSelenium +565.1%
~equal in Iron ~7.72mg
~equal in Copper ~0.924mg

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +51.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +346.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +123.8%
Contains more Vitamin B3Vitamin B3 +499.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Chia seeds DV% diff.
Polyunsaturated fat 1.148g 23.665g 150%
Selenium 8.3µg 55.2µg 85%
Sodium 1745mg 16mg 75%
Phosphorus 385mg 860mg 68%
Fiber 18.6g 34.4g 63%
Manganese 1.562mg 2.723mg 50%
Calcium 143mg 631mg 49%
Vitamin B3 1.472mg 8.83mg 46%
Folate 219µg 49µg 43%
Fats 3.25g 30.74g 42%
Vitamin B1 0.277mg 0.62mg 29%
Vitamin B6 0.285mg 22%
Protein 25.56g 16.54g 18%
Vitamin B5 0.917mg 18%
Potassium 1000mg 407mg 17%
Magnesium 271mg 335mg 15%
Zinc 3.4mg 4.58mg 11%
Saturated fat 1.084g 3.33g 10%
Copper 0.998mg 0.924mg 8%
Vitamin B2 0.258mg 0.17mg 7%
Calories 371kcal 486kcal 6%
Carbs 59.87g 42.12g 6%
Monounsaturated fat 0.532g 2.309g 4%
Vitamin E 0.05mg 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin A 13µg 1%
Iron 7.8mg 7.72mg 1%
Cholesterol 4mg 0mg 1%
Net carbs 41.27g 7.72g N/A
Vitamin K 0.4µg 0%
Trans fat 0.14g N/A
Choline 0.4mg 0%
Tryptophan 0.266mg 0.436mg 0%
Threonine 0.886mg 0.709mg 0%
Isoleucine 1.303mg 0.801mg 0%
Leucine 2.115mg 1.371mg 0%
Lysine 1.695mg 0.97mg 0%
Methionine 0.372mg 0.588mg 0%
Phenylalanine 1.491mg 1.016mg 0%
Valine 1.434mg 0.95mg 0%
Histidine 0.715mg 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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 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 ProteinProtein +54.5%
Contains more CarbsCarbs +42.1%
Contains more OtherOther +63.1%
Contains more FatsFats +845.8%
Contains more WaterWater +66.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 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 -67.4%
Contains more Mono. FatMonounsaturated fat +334%
Contains more Poly. FatPolyunsaturated fat +1961.4%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.