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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 is higher in Fiber, Manganese, Copper, Iron, Selenium, Magnesium, and Vitamin B3.
  • Chia seeds covers your daily need of Fiber 138% more than Powdered milk.
  • Chia seeds is lower in Saturated Fat.

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
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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% 56% 12% 15% 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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +437.5%
Contains more Vitamin AVitamin A +1629.6%
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 Opinion
Calories 496kcal 486kcal Powdered milk
Protein 26.32g 16.54g Powdered milk
Fats 26.71g 30.74g Chia seeds
Vitamin C 8.6mg 1.6mg Powdered milk
Net carbs 38.42g 7.72g Powdered milk
Carbs 38.42g 42.12g Chia seeds
Cholesterol 97mg 0mg Chia seeds
Vitamin D 20IU Powdered milk
Magnesium 85mg 335mg Chia seeds
Calcium 912mg 631mg Powdered milk
Potassium 1330mg 407mg Powdered milk
Iron 0.47mg 7.72mg Chia seeds
Sugar 38.42g Chia seeds
Fiber 0g 34.4g Chia seeds
Copper 0.08mg 0.924mg Chia seeds
Zinc 3.34mg 4.58mg Chia seeds
Phosphorus 776mg 860mg Chia seeds
Sodium 371mg 16mg Chia seeds
Vitamin A 934IU 54IU Powdered milk
Vitamin A 258µg Powdered milk
Vitamin E 0.58mg 0.5mg Powdered milk
Vitamin D 0.5µg Powdered milk
Manganese 0.04mg 2.723mg Chia seeds
Selenium 16.3µg 55.2µg Chia seeds
Vitamin B1 0.283mg 0.62mg Chia seeds
Vitamin B2 1.205mg 0.17mg Powdered milk
Vitamin B3 0.646mg 8.83mg Chia seeds
Vitamin B5 2.271mg Powdered milk
Vitamin B6 0.302mg Powdered milk
Vitamin B12 3.25µg 0µg Powdered milk
Vitamin K 2.2µg Powdered milk
Folate 37µg 49µg Chia seeds
Trans Fat 0.14g Powdered milk
Choline 117.4mg Powdered milk
Saturated Fat 16.742g 3.33g Chia seeds
Monounsaturated Fat 7.924g 2.309g Powdered milk
Polyunsaturated fat 0.665g 23.665g Chia seeds
Tryptophan 0.371mg 0.436mg Chia seeds
Threonine 1.188mg 0.709mg Powdered milk
Isoleucine 1.592mg 0.801mg Powdered milk
Leucine 2.578mg 1.371mg Powdered milk
Lysine 2.087mg 0.97mg Powdered milk
Methionine 0.66mg 0.588mg Powdered milk
Phenylalanine 1.271mg 1.016mg Powdered milk
Valine 1.762mg 0.95mg Powdered milk
Histidine 0.714mg 0.531mg Powdered milk
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

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
91%
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.