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  6. Chia seeds vs. Bagel

Chia seeds vs. Bagel — In-Depth Nutrition Comparison

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The main differences between chia seeds and bagel

  • Chia seeds are richer than bagel in fiber, phosphorus, copper, magnesium, iron, calcium, manganese, selenium, vitamin B3, and zinc.
  • Daily need coverage for fiber for chia seeds is 121% higher.
  • Chia seeds contain 32 times more calcium than bagel. Chia seeds contain 631mg of calcium, while bagel contains 20mg.
  • Chia seeds have a lower glycemic index than bagel.

Food types used in this article are Seeds, chia seeds, dried and Bagels, wheat.

Infographic

Chia seeds vs Bagel 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%
Bagel
Bagel
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more MagnesiumMagnesium +556.9%
Contains more CalciumCalcium +3055%
Contains more PotassiumPotassium +146.7%
Contains more IronIron +179.7%
Contains more CopperCopper +428%
Contains more ZincZinc +316.4%
Contains more PhosphorusPhosphorus +505.6%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +90.4%
Contains more SeleniumSelenium +92.3%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Bagel
Bagel
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 0% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +56.3%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B3Vitamin B3 +162%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more FolateFolate +55.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Bagel DV% diff.
Polyunsaturated fat 23.665g 0.936g 152%
Fiber 34.4g 4.1g 121%
Phosphorus 860mg 142mg 103%
Copper 0.924mg 0.175mg 83%
Magnesium 335mg 51mg 68%
Iron 7.72mg 2.76mg 62%
Calcium 631mg 20mg 61%
Manganese 2.723mg 1.43mg 56%
Selenium 55.2µg 28.7µg 48%
Fats 30.74g 1.53g 45%
Vitamin B3 8.83mg 3.37mg 34%
Zinc 4.58mg 1.1mg 32%
Vitamin B1 0.62mg 0.403mg 18%
Sodium 16mg 439mg 18%
Saturated fat 3.33g 0g 15%
Protein 16.54g 10.2g 13%
Calories 486kcal 250kcal 12%
Vitamin B6 0.147mg 11%
Vitamin B5 0.375mg 8%
Potassium 407mg 165mg 7%
Folate 49µg 76µg 7%
Monounsaturated fat 2.309g 0.29g 5%
Vitamin B2 0.17mg 0.209mg 3%
Choline 9.8mg 2%
Carbs 42.12g 48.89g 2%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.32mg 1%
Vitamin K 1.5µg 1%
Net carbs 7.72g 44.79g N/A
Sugar 6.12g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 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
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
Bagel
Bagel
2
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more ProteinProtein +62.2%
Contains more FatsFats +1909.2%
Contains more OtherOther +162.3%
Contains more CarbsCarbs +16.1%
Contains more WaterWater +547.4%

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
Bagel
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +696.2%
Contains more Poly. FatPolyunsaturated fat +2428.3%
Contains less Sat. FatSaturated fat -100%

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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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.