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  6. Chia seeds vs. Butter cookie

Chia seeds vs. Butter cookie — In-Depth Nutrition Comparison

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Differences between chia seeds and butter cookie

  • Butter cookie contains less fiber, manganese, phosphorus, selenium, copper, magnesium, iron, and calcium than chia seeds.
  • Chia seeds' daily need coverage for fiber is 134% higher.
  • Butter cookie contains 28 times less magnesium than chia seeds. Chia seeds contain 335mg of magnesium, while butter cookie contains 12mg.
  • The amount of saturated fat in chia seeds is lower.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of butter cookie is 55.

The food types used in this comparison are Seeds, chia seeds, dried and Cookies, butter, commercially prepared, enriched.

Infographic

Chia seeds vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +2075.9%
Contains more PotassiumPotassium +266.7%
Contains more IronIron +247.7%
Contains more CopperCopper +362%
Contains more ZincZinc +1105.3%
Contains more PhosphorusPhosphorus +743.1%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +1501.8%
Contains more SeleniumSelenium +557.1%

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 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +67.6%
Contains more Vitamin B3Vitamin B3 +176.8%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin B2Vitamin B2 +97.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +55.1%

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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +171.1%
Contains more FatsFats +63.5%
Contains more WaterWater +26.1%
Contains more OtherOther +200%
Contains more CarbsCarbs +63.6%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -69.9%
Contains more Poly. FatPolyunsaturated fat +2309.9%
Contains more Mono. FatMonounsaturated fat +139.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Butter cookie DV% diff.
Polyunsaturated fat 23.665g 0.982g 151%
Fiber 34.4g 0.8g 134%
Manganese 2.723mg 0.17mg 111%
Phosphorus 860mg 102mg 108%
Selenium 55.2µg 8.4µg 85%
Copper 0.924mg 0.2mg 80%
Magnesium 335mg 12mg 77%
Iron 7.72mg 2.22mg 69%
Calcium 631mg 29mg 60%
Cholesterol 0mg 117mg 39%
Zinc 4.58mg 0.38mg 38%
Saturated fat 3.33g 11.051g 35%
Vitamin B3 8.83mg 3.19mg 35%
Vitamin B1 0.62mg 0.37mg 21%
Protein 16.54g 6.1g 21%
Vitamin A 165µg 18%
Fats 30.74g 18.8g 18%
Vitamin B12 0µg 0.36µg 15%
Vitamin B2 0.17mg 0.335mg 13%
Sodium 16mg 282mg 12%
Vitamin B5 0.488mg 10%
Potassium 407mg 111mg 9%
Carbs 42.12g 68.9g 9%
Monounsaturated fat 2.309g 5.522g 8%
Folate 49µg 76µg 7%
Vitamin B6 0.036mg 3%
Vitamin D 0.4µg 2%
Vitamin D 16IU 2%
Vitamin C 1.6mg 0mg 2%
Choline 6.5mg 1%
Calories 486kcal 467kcal 1%
Vitamin K 1.7µg 1%
Vitamin E 0.5mg 0.58mg 1%
Net carbs 7.72g 68.1g N/A
Sugar 20.24g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.084mg 0%
Threonine 0.709mg 0.215mg 0%
Isoleucine 0.801mg 0.277mg 0%
Leucine 1.371mg 0.471mg 0%
Lysine 0.97mg 0.308mg 0%
Methionine 0.588mg 0.131mg 0%
Phenylalanine 1.016mg 0.299mg 0%
Valine 0.95mg 0.315mg 0%
Histidine 0.531mg 0.136mg 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.007g N/A
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
Chia seeds Butter cookie
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
32%
Chia seeds
35%
Butter cookie
Minerals Daily Need Coverage Score
221%
Chia seeds
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 20.24g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 266mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 7.721g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.