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  6. Chia seeds vs. Caesar salad

Chia seeds vs. Caesar salad — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and caesar salad

  • Caesar salad has less fiber, manganese, phosphorus, copper, magnesium, iron, selenium, calcium, vitamin B3, and zinc than chia seeds.
  • Chia seeds cover your daily need for fiber, 131% more than caesar salad.
  • Chia seeds have 12 times more magnesium than caesar salad. While chia seeds have 335mg of magnesium, caesar salad has only 28mg.
  • The glycemic index of caesar salad is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Chia seeds vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +1096.4%
Contains more CalciumCalcium +170.8%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +229.9%
Contains more CopperCopper +633.3%
Contains more ZincZinc +184.5%
Contains more PhosphorusPhosphorus +272.3%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +748.3%
Contains more SeleniumSelenium +75.8%

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +64.5%
Contains more Vitamin B3Vitamin B3 +172.8%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B2Vitamin B2 +74.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Caesar salad DV% diff.
Polyunsaturated fat 23.665g 1.461g 148%
Fiber 34.4g 1.7g 131%
Manganese 2.723mg 0.321mg 104%
Phosphorus 860mg 231mg 90%
Copper 0.924mg 0.126mg 89%
Magnesium 335mg 28mg 73%
Iron 7.72mg 2.34mg 67%
Selenium 55.2µg 31.4µg 43%
Calcium 631mg 233mg 40%
Vitamin B3 8.83mg 3.237mg 35%
Fats 30.74g 9.54g 33%
Zinc 4.58mg 1.61mg 27%
Vitamin B1 0.62mg 0.377mg 20%
Sodium 16mg 454mg 19%
Vitamin B12 0µg 0.4µg 17%
Folate 49µg 12%
Calories 486kcal 265kcal 11%
Vitamin B2 0.17mg 0.297mg 10%
Starch 25.29g 10%
Vitamin B5 0.447mg 9%
Vitamin A 78µg 9%
Cholesterol 0mg 24mg 8%
Potassium 407mg 170mg 7%
Protein 16.54g 13.39g 6%
Vitamin K 5.9µg 5%
Carbs 42.12g 31.5g 4%
Saturated fat 3.33g 4.206g 4%
Vitamin C 1.6mg 0mg 2%
Fructose 1.13g 1%
Vitamin E 0.5mg 0.61mg 1%
Net carbs 7.72g 29.8g N/A
Sugar 4.02g N/A
Trans fat 0.14g N/A
Monounsaturated fat 2.309g 2.38g 0%
Tryptophan 0.436mg 0.15mg 0%
Threonine 0.709mg 0.393mg 0%
Isoleucine 0.801mg 0.547mg 0%
Leucine 1.371mg 1.137mg 0%
Lysine 0.97mg 0.523mg 0%
Methionine 0.588mg 0.3mg 0%
Phenylalanine 1.016mg 0.717mg 0%
Valine 0.95mg 0.7mg 0%
Histidine 0.531mg 0.36mg 0%
Omega-3 - ALA 17.83g 0.155g 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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +23.5%
Contains more FatsFats +222.2%
Contains more CarbsCarbs +33.7%
Contains more OtherOther +120.2%
Contains more WaterWater +648.1%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -20.8%
Contains more Poly. FatPolyunsaturated fat +1519.8%
~equal in Monounsaturated fat ~2.38g

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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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.