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  6. Potato salad vs. Chia seeds

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

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Significant differences between potato salad and chia seeds

  • The amount of fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in potato salad.
  • Chia seeds cover your daily fiber needs 132% more than potato salad.
  • Potato salad has a higher glycemic index. The glycemic index of potato salad is 45, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Potato salad, home-prepared and Seeds, chia seeds, dried.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 +2133.3%
Contains more CalciumCalcium +3221.1%
Contains more PotassiumPotassium +60.2%
Contains more IronIron +1087.7%
Contains more CopperCopper +683.1%
Contains more ZincZinc +1377.4%
Contains more PhosphorusPhosphorus +1553.8%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +2596%
Contains more SeleniumSelenium +1246.3%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 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 +525%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B1Vitamin B1 +705.2%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +892.1%
Contains more FolateFolate +600%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Potato salad Chia seeds DV% diff.
Polyunsaturated fat 3.737g 23.665g 133%
Fiber 1.3g 34.4g 132%
Phosphorus 52mg 860mg 115%
Manganese 0.101mg 2.723mg 114%
Selenium 4.1µg 55.2µg 93%
Copper 0.118mg 0.924mg 90%
Iron 0.65mg 7.72mg 88%
Magnesium 15mg 335mg 76%
Calcium 19mg 631mg 61%
Vitamin B3 0.89mg 8.83mg 50%
Vitamin B1 0.077mg 0.62mg 45%
Zinc 0.31mg 4.58mg 39%
Fats 8.2g 30.74g 35%
Protein 2.68g 16.54g 28%
Cholesterol 68mg 0mg 23%
Sodium 529mg 16mg 22%
Calories 143kcal 486kcal 17%
Vitamin B5 0.534mg 11%
Vitamin B6 0.141mg 11%
Folate 7µg 49µg 11%
Carbs 11.17g 42.12g 10%
Vitamin C 10mg 1.6mg 9%
Saturated fat 1.429g 3.33g 9%
Vitamin B2 0.06mg 0.17mg 8%
Potassium 254mg 407mg 5%
Vitamin A 32µg 4%
Vitamin E 0.5mg 3%
Net carbs 9.87g 7.72g N/A
Trans fat 0.14g N/A
Monounsaturated fat 2.48g 2.309g 0%
Tryptophan 0.042mg 0.436mg 0%
Threonine 0.116mg 0.709mg 0%
Isoleucine 0.141mg 0.801mg 0%
Leucine 0.202mg 1.371mg 0%
Lysine 0.171mg 0.97mg 0%
Methionine 0.066mg 0.588mg 0%
Phenylalanine 0.135mg 1.016mg 0%
Valine 0.172mg 0.95mg 0%
Histidine 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +1210.3%
Contains more ProteinProtein +517.2%
Contains more FatsFats +274.9%
Contains more CarbsCarbs +277.1%
Contains more OtherOther +146.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 -57.1%
Contains more Poly. FatPolyunsaturated fat +533.3%
~equal in Monounsaturated fat ~2.309g

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.