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  6. Chia seeds vs. Apple pie

Chia seeds vs. Apple pie — In-Depth Nutrition Comparison

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How are chia seeds and apple pie different?

  • Chia seeds have more fiber, phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc than apple pie.
  • Daily need coverage for fiber for chia seeds is 131% higher.
  • Chia seeds contain 57 times more calcium than apple pie. While chia seeds contain 631mg of calcium, apple pie contains only 11mg.
  • Chia seeds have a lower glycemic index (15) than apple pie (41).

Seeds, chia seeds, dried and Pie, apple, commercially prepared, unenriched flour are the varieties used in this article.

Infographic

Chia seeds vs Apple pie 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +4685.7%
Contains more CalciumCalcium +5636.4%
Contains more PotassiumPotassium +526.2%
Contains more IronIron +538%
Contains more CopperCopper +1908.7%
Contains more ZincZinc +2762.5%
Contains more PhosphorusPhosphorus +3483.3%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +1396.2%
Contains more SeleniumSelenium +∞%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +362.7%
Contains more Vitamin B3Vitamin B3 +686.3%
Contains more FolateFolate +1125%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.158mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Apple pie DV% diff.
Polyunsaturated fat 23.665g 2.198g 143%
Fiber 34.4g 1.6g 131%
Phosphorus 860mg 24mg 119%
Manganese 2.723mg 0.182mg 110%
Selenium 55.2µg 100%
Copper 0.924mg 0.046mg 98%
Iron 7.72mg 1.21mg 81%
Magnesium 335mg 7mg 78%
Calcium 631mg 11mg 62%
Vitamin B3 8.83mg 1.123mg 48%
Vitamin B1 0.62mg 0.134mg 41%
Zinc 4.58mg 0.16mg 40%
Fats 30.74g 11g 30%
Protein 16.54g 1.9g 29%
Calories 486kcal 237kcal 12%
Folate 49µg 4µg 11%
Sodium 16mg 266mg 11%
Potassium 407mg 65mg 10%
Monounsaturated fat 2.309g 4.388g 5%
Vitamin A 29µg 3%
Vitamin E 0.5mg 3%
Carbs 42.12g 34g 3%
Vitamin B6 0.038mg 3%
Saturated fat 3.33g 3.797g 2%
Vitamin C 1.6mg 3.2mg 2%
Vitamin B5 0.119mg 2%
Vitamin B2 0.17mg 0.158mg 1%
Net carbs 7.72g 32.4g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.026mg 0%
Threonine 0.709mg 0.054mg 0%
Isoleucine 0.801mg 0.073mg 0%
Leucine 1.371mg 0.129mg 0%
Lysine 0.97mg 0.07mg 0%
Methionine 0.588mg 0.032mg 0%
Phenylalanine 1.016mg 0.088mg 0%
Valine 0.95mg 0.084mg 0%
Histidine 0.531mg 0.038mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +770.5%
Contains more FatsFats +179.5%
Contains more CarbsCarbs +23.9%
Contains more OtherOther +433.3%
Contains more WaterWater +800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains less Sat. FatSaturated fat -12.3%
Contains more Poly. FatPolyunsaturated fat +976.7%
Contains more Mono. FatMonounsaturated fat +90%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.