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  6. Potato chips vs. Chia seeds

Potato chips vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between potato chips and chia seeds?

  • Potato chips are higher in vitamin E, yet chia seeds are higher in fiber, phosphorus, manganese, selenium, iron, copper, magnesium, and calcium.
  • Chia seeds' daily need coverage for fiber is 118% more.
  • Potato chips have 18 times more vitamin E than chia seeds. While potato chips have 9.11mg of vitamin E, chia seeds have only 0.5mg.
  • The amount of saturated fat in chia seeds is lower.
  • The glycemic index of chia seeds is lower.

We used Snacks, potato chips, plain, unsalted and Seeds, chia seeds, dried types in this article.

Infographic

Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
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 +213.3%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +2529.2%
Contains more IronIron +373.6%
Contains more CopperCopper +202%
Contains more ZincZinc +320.2%
Contains more PhosphorusPhosphorus +421.2%
Contains more ManganeseManganese +518.9%
Contains more SeleniumSelenium +581.5%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
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 +1843.8%
Contains more Vitamin EVitamin E +1722%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +271.3%
Contains more Vitamin B3Vitamin B3 +130.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~49µg

All nutrients comparison - raw data values

Nutrient Potato chips Chia seeds DV% diff.
Fiber 4.8g 34.4g 118%
Manganese 0.44mg 2.723mg 99%
Phosphorus 165mg 860mg 99%
Selenium 8.1µg 55.2µg 86%
Polyunsaturated fat 12.17g 23.665g 77%
Iron 1.63mg 7.72mg 76%
Copper 0.306mg 0.924mg 69%
Magnesium 67mg 335mg 64%
Calcium 24mg 631mg 61%
Vitamin E 9.11mg 0.5mg 57%
Vitamin B6 0.66mg 51%
Vitamin B1 0.167mg 0.62mg 38%
Saturated fat 10.96g 3.33g 35%
Vitamin C 31.1mg 1.6mg 33%
Zinc 1.09mg 4.58mg 32%
Vitamin B3 3.827mg 8.83mg 31%
Potassium 1275mg 407mg 26%
Histidine 153mg 0.531mg 22%
Monounsaturated fat 9.84g 2.309g 19%
Protein 7g 16.54g 19%
Vitamin K 22.1µg 18%
Vitamin B5 0.402mg 8%
Choline 37.5mg 7%
Fats 34.6g 30.74g 6%
Carbs 52.9g 42.12g 4%
Calories 536kcal 486kcal 3%
Vitamin B2 0.197mg 0.17mg 2%
Folate 45µg 49µg 1%
Net carbs 48.1g 7.72g N/A
Sugar 0.22g N/A
Sodium 8mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.108mg 0.436mg 0%
Threonine 0.253mg 0.709mg 0%
Isoleucine 0.283mg 0.801mg 0%
Leucine 0.419mg 1.371mg 0%
Lysine 0.424mg 0.97mg 0%
Methionine 0.11mg 0.588mg 0%
Phenylalanine 0.31mg 1.016mg 0%
Valine 0.392mg 0.95mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 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 FatsFats +12.6%
Contains more CarbsCarbs +25.6%
Contains more ProteinProtein +136.3%
Contains more WaterWater +205.3%
Contains more OtherOther +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 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 +326.2%
Contains less Sat. FatSaturated fat -69.6%
Contains more Poly. FatPolyunsaturated fat +94.5%

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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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.