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  6. Potato vs. Chia seeds

Potato vs. Chia seeds — In-Depth Nutrition Comparison

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How are potatoes and chia seeds different?

  • Chia seeds are higher than potatoes in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily need for fiber, 129% more than potatoes.
  • Potatoes have a higher glycemic index (86) than chia seeds (15).

Potatoes, flesh, and skin, raw and Seeds, chia seeds, dried types were used in this article.

Infographic

Potato 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.
Potato
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 less SodiumSodium -62.5%
Contains more MagnesiumMagnesium +1356.5%
Contains more CalciumCalcium +5158.3%
Contains more IronIron +853.1%
Contains more CopperCopper +740%
Contains more ZincZinc +1426.7%
Contains more PhosphorusPhosphorus +1408.8%
Contains more ManganeseManganese +1261.5%
Contains more SeleniumSelenium +13700%
~equal in Potassium ~407mg

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.
Potato
Potato
5
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 +1131.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +665.4%
Contains more Vitamin B2Vitamin B2 +431.3%
Contains more Vitamin B3Vitamin B3 +732.2%
Contains more FolateFolate +226.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Chia seeds DV% diff.
Polyunsaturated fat 0.042g 23.665g 157%
Fiber 2.1g 34.4g 129%
Phosphorus 57mg 860mg 115%
Manganese 0.2mg 2.723mg 110%
Selenium 0.4µg 55.2µg 100%
Copper 0.11mg 0.924mg 90%
Iron 0.81mg 7.72mg 86%
Magnesium 23mg 335mg 74%
Calcium 12mg 631mg 62%
Vitamin B3 1.061mg 8.83mg 49%
Fats 0.09g 30.74g 47%
Vitamin B1 0.081mg 0.62mg 45%
Zinc 0.3mg 4.58mg 39%
Protein 2.05g 16.54g 29%
Vitamin B6 0.298mg 23%
Calories 77kcal 486kcal 20%
Vitamin C 19.7mg 1.6mg 20%
Saturated fat 0.025g 3.33g 15%
Vitamin B2 0.032mg 0.17mg 11%
Folate 15µg 49µg 9%
Carbs 17.49g 42.12g 8%
Monounsaturated fat 0.002g 2.309g 6%
Starch 15.29g 6%
Vitamin B5 0.295mg 6%
Vitamin E 0.01mg 0.5mg 3%
Vitamin K 2µg 2%
Choline 12.1mg 2%
Potassium 425mg 407mg 1%
Net carbs 15.39g 7.72g N/A
Sugar 0.82g N/A
Sodium 6mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.021mg 0.436mg 0%
Threonine 0.067mg 0.709mg 0%
Isoleucine 0.066mg 0.801mg 0%
Leucine 0.098mg 1.371mg 0%
Lysine 0.107mg 0.97mg 0%
Methionine 0.032mg 0.588mg 0%
Phenylalanine 0.081mg 1.016mg 0%
Valine 0.103mg 0.95mg 0%
Histidine 0.035mg 0.531mg 0%
Fructose 0.26g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +1266.4%
Contains more ProteinProtein +706.8%
Contains more FatsFats +34055.6%
Contains more CarbsCarbs +140.8%
Contains more OtherOther +328.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -99.2%
Contains more Mono. FatMonounsaturated fat +115350%
Contains more Poly. FatPolyunsaturated fat +56245.2%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.