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Chia seeds vs. Cheeseburger — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and cheeseburgers

  • Chia seeds are higher in fiber, manganese, phosphorus, copper, magnesium, selenium, iron, calcium, and vitamin B1, yet cheeseburgers are higher in vitamin B12.
  • Chia seeds cover your daily fiber needs 130% more than cheeseburgers.
  • Chia seeds contain 13 times more magnesium than cheeseburgers. While chia seeds contain 335mg of magnesium, cheeseburgers contain only 26mg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Fast foods, cheeseburger; single, regular patty; plain.

Infographic

Chia seeds vs Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +1188.5%
Contains more CalciumCalcium +430.3%
Contains more PotassiumPotassium +107.7%
Contains more IronIron +184.9%
Contains more CopperCopper +732.4%
Contains more ZincZinc +83.9%
Contains more PhosphorusPhosphorus +434.2%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +761.7%
Contains more SeleniumSelenium +181.6%

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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +111.6%
Contains more Vitamin B3Vitamin B3 +69.3%
Contains more Vitamin B2Vitamin B2 +113.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.9%
~equal in Vitamin E ~0.52mg

All nutrients comparison - raw data values

Nutrient Chia seeds Cheeseburger DV% diff.
Polyunsaturated fat 23.665g 1.658g 147%
Fiber 34.4g 2g 130%
Manganese 2.723mg 0.316mg 105%
Phosphorus 860mg 161mg 100%
Copper 0.924mg 0.111mg 90%
Magnesium 335mg 26mg 74%
Selenium 55.2µg 19.6µg 65%
Iron 7.72mg 2.71mg 63%
Calcium 631mg 119mg 51%
Vitamin B12 0µg 0.76µg 32%
Vitamin B1 0.62mg 0.293mg 27%
Fats 30.74g 14.72g 25%
Vitamin B3 8.83mg 5.217mg 23%
Sodium 16mg 515mg 22%
Zinc 4.58mg 2.49mg 19%
Vitamin B6 0.228mg 18%
Vitamin B2 0.17mg 0.363mg 15%
Cholesterol 0mg 43mg 14%
Saturated fat 3.33g 6.473g 14%
Vitamin B5 0.545mg 11%
Calories 486kcal 308kcal 9%
Monounsaturated fat 2.309g 5.413g 8%
Starch 19.87g 8%
Vitamin A 50µg 6%
Potassium 407mg 196mg 6%
Folate 49µg 70µg 5%
Choline 28.9mg 5%
Carbs 42.12g 28.03g 5%
Vitamin K 4.2µg 4%
Vitamin C 1.6mg 0mg 2%
Fructose 1.94g 2%
Vitamin D 0.1µg 1%
Protein 16.54g 16.51g 0%
Net carbs 7.72g 26.03g N/A
Vitamin D 2IU 0%
Sugar 4.88g N/A
Vitamin E 0.5mg 0.52mg 0%
Trans fat 0.14g 0.57g N/A
Tryptophan 0.436mg 0.155mg 0%
Threonine 0.709mg 0.571mg 0%
Isoleucine 0.801mg 0.755mg 0%
Leucine 1.371mg 1.316mg 0%
Lysine 0.97mg 0.784mg 0%
Methionine 0.588mg 0.377mg 0%
Phenylalanine 1.016mg 0.755mg 0%
Valine 0.95mg 0.881mg 0%
Histidine 0.531mg 0.445mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 17.83g 0.125g N/A
Omega-3 - DPA 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 5.835g 1.322g 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
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more FatsFats +108.8%
Contains more CarbsCarbs +50.3%
Contains more OtherOther +127.5%
Contains more WaterWater +566%
~equal in Protein ~16.51g

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
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -48.6%
Contains more Poly. FatPolyunsaturated fat +1327.3%
Contains more Mono. FatMonounsaturated fat +134.4%

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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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.