Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Chocolate

Chia seeds vs. Chocolate — In-Depth Nutrition Comparison

Compare

How are chia seeds and chocolate different?

  • Chia seeds are higher than chocolate in fiber, selenium, phosphorus, calcium, manganese, vitamin B3, vitamin B1, magnesium, and zinc.
  • Chia seeds cover your daily need for fiber, 110% more than chocolate.
  • Chia seeds contain 25 times more vitamin B1 than chocolate. Chia seeds contain 0.62mg of vitamin B1, while chocolate contains 0.025mg.
  • Chia seeds are lower in saturated fat.

Seeds, chia seeds, dried and Chocolate, dark, 45- 59% cacao solids types were used in this article.

Infographic

Chia seeds vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more MagnesiumMagnesium +129.5%
Contains more CalciumCalcium +1026.8%
Contains more ZincZinc +127.9%
Contains more PhosphorusPhosphorus +317.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +91.9%
Contains more SeleniumSelenium +1740%
Contains more PotassiumPotassium +37.3%
Contains more CopperCopper +11.3%
~equal in Iron ~8.02mg

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2380%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +1117.9%
Contains more FolateFolate +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.54mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Chocolate DV% diff.
Polyunsaturated fat 23.665g 1.092g 150%
Fiber 34.4g 7g 110%
Selenium 55.2µg 3µg 95%
Phosphorus 860mg 206mg 93%
Saturated fat 3.33g 18.519g 69%
Calcium 631mg 56mg 58%
Manganese 2.723mg 1.419mg 57%
Vitamin B3 8.83mg 0.725mg 51%
Vitamin B1 0.62mg 0.025mg 50%
Magnesium 335mg 146mg 45%
Zinc 4.58mg 2.01mg 23%
Protein 16.54g 4.88g 23%
Monounsaturated fat 2.309g 9.54g 18%
Folate 49µg 12%
Copper 0.924mg 1.028mg 12%
Caffeine 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Vitamin B2 0.17mg 0.05mg 9%
Vitamin K 8.1µg 7%
Vitamin B5 0.297mg 6%
Carbs 42.12g 61.17g 6%
Potassium 407mg 559mg 4%
Iron 7.72mg 8.02mg 4%
Vitamin B6 0.042mg 3%
Calories 486kcal 546kcal 3%
Cholesterol 0mg 8mg 3%
Vitamin C 1.6mg 2%
Fats 30.74g 31.28g 1%
Net carbs 7.72g 54.17g N/A
Sugar 47.9g N/A
Sodium 16mg 24mg 0%
Vitamin E 0.5mg 0.54mg 0%
Vitamin A 2µg 0%
Trans fat 0.14g 0.112g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 17.83g 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 5.835g 0.947g 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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +238.9%
Contains more WaterWater +497.9%
Contains more OtherOther +182.4%
Contains more CarbsCarbs +45.2%
~equal in Fats ~31.28g

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -82%
Contains more Poly. FatPolyunsaturated fat +2067.1%
Contains more Mono. FatMonounsaturated fat +313.2%

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Chocolate
Chocolate vs Sugar substitute
Sugar substitute
Chocolate
Chocolate vs Butter
Butter
Chocolate
Chocolate vs Milk
Milk

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.