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Pizza vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on the differences between pizza and chia seeds

  • Chia seeds are higher than pizza in fiber, manganese, phosphorus, copper, magnesium, iron, selenium, calcium, vitamin B3, and zinc.
  • Chia seeds cover your daily fiber needs 128% more than pizza.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Seeds, chia seeds, dried.

Infographic

Pizza 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.
Pizza
Pizza
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
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 +1295.8%
Contains more CalciumCalcium +235.6%
Contains more PotassiumPotassium +136.6%
Contains more IronIron +211.3%
Contains more CopperCopper +780%
Contains more ZincZinc +241.8%
Contains more PhosphorusPhosphorus +298.1%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +656.4%
Contains more SeleniumSelenium +177.4%

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.
Pizza
Pizza
8
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
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 EVitamin E +66%
Contains more Vitamin B2Vitamin B2 +14.7%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +89.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +14.3%
Contains more Vitamin B1Vitamin B1 +59%
Contains more Vitamin B3Vitamin B3 +130.8%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Pizza Chia seeds DV% diff.
Polyunsaturated fat 1.681g 23.665g 147%
Fiber 2.3g 34.4g 128%
Manganese 0.36mg 2.723mg 103%
Phosphorus 216mg 860mg 92%
Copper 0.105mg 0.924mg 91%
Magnesium 24mg 335mg 74%
Iron 2.48mg 7.72mg 66%
Selenium 19.9µg 55.2µg 64%
Calcium 188mg 631mg 44%
Fats 9.69g 30.74g 32%
Vitamin B3 3.825mg 8.83mg 31%
Zinc 1.34mg 4.58mg 29%
Sodium 598mg 16mg 25%
Vitamin B1 0.39mg 0.62mg 19%
Vitamin B12 0.42µg 0µg 18%
Calories 266kcal 486kcal 11%
Starch 26.95g 11%
Folate 93µg 49µg 11%
Protein 11.39g 16.54g 10%
Vitamin A 69µg 8%
Potassium 172mg 407mg 7%
Vitamin K 6.7µg 6%
Vitamin B6 0.08mg 6%
Cholesterol 17mg 0mg 6%
Saturated fat 4.465g 3.33g 5%
Carbs 33.33g 42.12g 3%
Choline 16.4mg 3%
Vitamin B2 0.195mg 0.17mg 2%
Vitamin E 0.83mg 0.5mg 2%
Fructose 1g 1%
Monounsaturated fat 2.608g 2.309g 1%
Vitamin C 1.4mg 1.6mg 0%
Net carbs 31.03g 7.72g N/A
Sugar 3.58g N/A
Trans fat 0.241g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.41mg 0.709mg 0%
Isoleucine 0.564mg 0.801mg 0%
Leucine 1.139mg 1.371mg 0%
Lysine 0.77mg 0.97mg 0%
Methionine 0.264mg 0.588mg 0%
Phenylalanine 0.664mg 1.016mg 0%
Valine 0.72mg 0.95mg 0%
Histidine 0.355mg 0.531mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.175g 17.83g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
1
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 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 +644.3%
Contains more ProteinProtein +45.2%
Contains more FatsFats +217.2%
Contains more CarbsCarbs +26.4%
Contains more OtherOther +98.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
1
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 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 +12.9%
Contains less Sat. FatSaturated fat -25.4%
Contains more Poly. FatPolyunsaturated fat +1307.8%

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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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.