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  6. Chia seeds vs. Cheese sandwich

Chia seeds vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are chia seeds and cheese sandwich different?

  • Chia seeds have more fiber, copper, manganese, phosphorus, magnesium, iron, selenium, calcium, and vitamin B3 than cheese sandwich.
  • Daily need coverage for fiber for chia seeds is 125% higher.
  • Chia seeds contain 6 times more magnesium than cheese sandwich. While chia seeds contain 335mg of magnesium, cheese sandwich contains only 54mg.
  • Chia seeds have less sodium.
  • Chia seeds have a lower glycemic index (15) than cheese sandwich (54).

Seeds, chia seeds, dried and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

Infographic

Chia seeds vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +520.4%
Contains more CalciumCalcium +209.3%
Contains more PotassiumPotassium +33%
Contains more IronIron +194.7%
Contains more CopperCopper +477.5%
Contains more ZincZinc +426.4%
Contains more PhosphorusPhosphorus +125.1%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +151.4%
Contains more SeleniumSelenium +127.2%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +73.2%
Contains more Vitamin B3Vitamin B3 +177.2%
Contains more Vitamin B2Vitamin B2 +151.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +30.6%
~equal in Vitamin C ~1.5mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Cheese sandwich DV% diff.
Fiber 34.4g 3.1g 125%
Polyunsaturated fat 23.665g 9.166g 97%
Copper 0.924mg 0.16mg 85%
Manganese 2.723mg 1.083mg 71%
Phosphorus 860mg 382mg 68%
Magnesium 335mg 54mg 67%
Iron 7.72mg 2.62mg 64%
Selenium 55.2µg 24.3µg 56%
Calcium 631mg 204mg 43%
Sodium 16mg 839mg 36%
Vitamin B3 8.83mg 3.185mg 35%
Zinc 4.58mg 0.87mg 34%
Vitamin B1 0.62mg 0.358mg 22%
Vitamin B6 0.261mg 20%
Vitamin B2 0.17mg 0.427mg 20%
Monounsaturated fat 2.309g 10.351g 20%
Protein 16.54g 9.8g 13%
Vitamin B5 0.622mg 12%
Fats 30.74g 25g 9%
Carbs 42.12g 58.2g 5%
Vitamin B12 0µg 0.12µg 5%
Saturated fat 3.33g 4.129g 4%
Folate 49µg 64µg 4%
Vitamin E 0.5mg 3%
Potassium 407mg 306mg 3%
Vitamin A 21µg 2%
Cholesterol 0mg 7mg 2%
Calories 486kcal 497kcal 1%
Vitamin C 1.6mg 1.5mg 0%
Net carbs 7.72g 55.1g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.13mg 0%
Threonine 0.709mg 0.298mg 0%
Isoleucine 0.801mg 0.383mg 0%
Leucine 1.371mg 0.698mg 0%
Lysine 0.97mg 0.344mg 0%
Methionine 0.588mg 0.167mg 0%
Phenylalanine 1.016mg 0.472mg 0%
Valine 0.95mg 0.438mg 0%
Histidine 0.531mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +68.8%
Contains more FatsFats +23%
Contains more WaterWater +81.3%
Contains more OtherOther +26.3%
Contains more CarbsCarbs +38.2%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -19.4%
Contains more Poly. FatPolyunsaturated fat +158.2%
Contains more Mono. FatMonounsaturated fat +348.3%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.