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  6. Chia seeds vs. Candy bar

Chia seeds vs. Candy bar — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and candy bar

  • Chia seeds have more fiber, selenium, iron, phosphorus, manganese, calcium, magnesium, vitamin B1, and copper; however, candy bar is higher in vitamin E.
  • Chia seeds cover your daily need for fiber, 121% more than candy bar.
  • Chia seeds have 12 times more selenium than candy bar. While chia seeds have 55.2µg of selenium, candy bar has only 4.7µg.
  • The glycemic index of candy bar is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Candies, peanut bar.

Infographic

Chia seeds vs Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains more MagnesiumMagnesium +204.5%
Contains more CalciumCalcium +709%
Contains more IronIron +695.9%
Contains more CopperCopper +19.4%
Contains more ZincZinc +16.2%
Contains more PhosphorusPhosphorus +179.2%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +119.1%
Contains more SeleniumSelenium +1074.5%
~equal in Potassium ~407mg

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% 0% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +520%
Contains more Vitamin B2Vitamin B2 +21.4%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin EVitamin E +720%
Contains more FolateFolate +53.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Candy bar DV% diff.
Vitamin B6 153mg 11769%
Fiber 34.4g 4.1g 121%
Selenium 55.2µg 4.7µg 92%
Polyunsaturated fat 23.665g 10.65g 87%
Iron 7.72mg 0.97mg 84%
Phosphorus 860mg 308mg 79%
Manganese 2.723mg 1.243mg 64%
Calcium 631mg 78mg 55%
Magnesium 335mg 110mg 54%
Vitamin B1 0.62mg 0.1mg 43%
Monounsaturated fat 2.309g 16.721g 36%
Vitamin E 0.5mg 4.1mg 24%
Vitamin B5 0.83mg 17%
Copper 0.924mg 0.774mg 17%
Folate 49µg 75µg 7%
Vitamin B3 8.83mg 7.922mg 6%
Sodium 16mg 156mg 6%
Zinc 4.58mg 3.94mg 6%
Saturated fat 3.33g 4.678g 6%
Choline 29.4mg 5%
Fats 30.74g 33.7g 5%
Calories 486kcal 522kcal 2%
Vitamin B2 0.17mg 0.14mg 2%
Protein 16.54g 15.5g 2%
Carbs 42.12g 47.4g 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 43.3g N/A
Potassium 407mg 407mg 0%
Sugar 42.22g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.149mg 0%
Threonine 0.709mg 0.52mg 0%
Isoleucine 0.801mg 0.534mg 0%
Leucine 1.371mg 0.986mg 0%
Lysine 0.97mg 0.545mg 0%
Methionine 0.588mg 0.185mg 0%
Phenylalanine 1.016mg 0.787mg 0%
Valine 0.95mg 0.638mg 0%
Histidine 0.531mg 0.385mg 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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more WaterWater +262.5%
Contains more OtherOther +166.7%
Contains more CarbsCarbs +12.5%
~equal in Protein ~15.5g
~equal in Fats ~33.7g

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
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated fat -28.8%
Contains more Poly. FatPolyunsaturated fat +122.2%
Contains more Mono. FatMonounsaturated fat +624.2%

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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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.