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.

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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.

Chia seeds

Butter cookie

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.

Chia seeds

Butter cookie

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%

All nutrients comparison - raw data values

Nutrient			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