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  6. Powdered milk vs. Chia seeds

Powdered milk vs. Chia seeds — In-Depth Nutrition Comparison

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How are powdered milk and chia seeds different?

  • Powdered milk is richer in vitamin B12 and vitamin B2, while chia seeds are higher in fiber, manganese, copper, iron, selenium, magnesium, and vitamin B3.
  • Chia seeds cover your daily need for fiber, 138% more than powdered milk.
  • Chia seeds are lower in saturated fat.
  • Powdered milk has a higher glycemic index (32) than chia seeds (15).

Milk, dry, whole, without added vitamin D and Seeds, chia seeds, dried types were used in this article.

Infographic

Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
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 CalciumCalcium +44.5%
Contains more PotassiumPotassium +226.8%
Contains more MagnesiumMagnesium +294.1%
Contains more IronIron +1542.6%
Contains more CopperCopper +1055%
Contains more ZincZinc +37.1%
Contains more PhosphorusPhosphorus +10.8%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +6707.5%
Contains more SeleniumSelenium +238.7%

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
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 +437.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +608.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +119.1%
Contains more Vitamin B3Vitamin B3 +1266.9%
Contains more FolateFolate +32.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 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 +59.1%
Contains more OtherOther +26.7%
Contains more FatsFats +15.1%
Contains more WaterWater +134.8%
~equal in Carbs ~42.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 +243.2%
Contains less Sat. FatSaturated fat -80.1%
Contains more Poly. FatPolyunsaturated fat +3458.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Powdered milk Chia seeds
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Powdered milk Chia seeds DV% diff.
Polyunsaturated fat 0.665g 23.665g 153%
Fiber 0g 34.4g 138%
Vitamin B12 3.25µg 0µg 135%
Manganese 0.04mg 2.723mg 117%
Copper 0.08mg 0.924mg 94%
Iron 0.47mg 7.72mg 91%
Vitamin B2 1.205mg 0.17mg 80%
Selenium 16.3µg 55.2µg 71%
Saturated fat 16.742g 3.33g 61%
Magnesium 85mg 335mg 60%
Vitamin B3 0.646mg 8.83mg 51%
Vitamin B5 2.271mg 45%
Cholesterol 97mg 0mg 32%
Vitamin A 258µg 29%
Calcium 912mg 631mg 28%
Vitamin B1 0.283mg 0.62mg 28%
Potassium 1330mg 407mg 27%
Vitamin B6 0.302mg 23%
Choline 117.4mg 21%
Protein 26.32g 16.54g 20%
Sodium 371mg 16mg 15%
Monounsaturated fat 7.924g 2.309g 14%
Phosphorus 776mg 860mg 12%
Zinc 3.34mg 4.58mg 11%
Vitamin C 8.6mg 1.6mg 8%
Fats 26.71g 30.74g 6%
Vitamin D 0.5µg 3%
Folate 37µg 49µg 3%
Vitamin D 20IU 3%
Vitamin K 2.2µg 2%
Calories 496kcal 486kcal 1%
Vitamin E 0.58mg 0.5mg 1%
Carbs 38.42g 42.12g 1%
Net carbs 38.42g 7.72g N/A
Sugar 38.42g N/A
Trans fat 0.14g N/A
Tryptophan 0.371mg 0.436mg 0%
Threonine 1.188mg 0.709mg 0%
Isoleucine 1.592mg 0.801mg 0%
Leucine 2.578mg 1.371mg 0%
Lysine 2.087mg 0.97mg 0%
Methionine 0.66mg 0.588mg 0%
Phenylalanine 1.271mg 1.016mg 0%
Valine 1.762mg 0.95mg 0%
Histidine 0.714mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Powdered milk Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
93%
Powdered milk
32%
Chia seeds
Minerals Daily Need Coverage Score
106%
Powdered milk
221%
Chia seeds

Comparison summary

Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 38.42g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 355mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 13.412g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 17)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.