Chia seeds vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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The main differences between chia seeds and chocolate chip cookie

Chia seeds are richer than chocolate chip cookie in phosphorus, manganese, selenium, magnesium, iron, copper, calcium, vitamin B3, and vitamin B1.
Daily need coverage for phosphorus for chia seeds is 109% higher.
Chia seeds contain 17 times more calcium than chocolate chip cookie. Chia seeds contain 631mg of calcium, while chocolate chip cookie contains 38mg.
Chia seeds contain less saturated fat.
Chia seeds have a lower glycemic index than chocolate chip cookie.

Food types used in this article are Seeds, chia seeds, dried and Cookies, chocolate chip, prepared from recipe, made with butter.

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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.

Chia seeds

Chocolate chip cookie

Contains more MagnesiumMagnesium	+509.1%
Contains more CalciumCalcium	+1560.5%
Contains more PotassiumPotassium	+84.2%
Contains more IronIron	+211.3%
Contains more CopperCopper	+139.4%
Contains more ZincZinc	+387.2%
Contains more PhosphorusPhosphorus	+760%
Contains less SodiumSodium	-95.3%
Contains more ManganeseManganese	+310.7%
Contains more SeleniumSelenium	+392.9%

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.

Chia seeds

Chocolate chip cookie

Contains more Vitamin CVitamin C	+700%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+237%
Contains more Vitamin B3Vitamin B3	+546.9%
Contains more FolateFolate	+48.5%

Contains more Vitamin B12Vitamin B12

+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.177mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	34.4g		138%
Polyunsaturated fat	23.665g	4.541g	127%
Phosphorus	860mg	100mg	109%
Manganese	2.723mg	0.663mg	90%
Selenium	55.2µg	11.2µg	80%
Magnesium	335mg	55mg	67%
Iron	7.72mg	2.48mg	66%
Copper	0.924mg	0.386mg	60%
Calcium	631mg	38mg	59%
Saturated fat	3.33g	14.071g	49%
Vitamin B3	8.83mg	1.365mg	47%
Vitamin B1	0.62mg	0.184mg	36%
Zinc	4.58mg	0.94mg	33%
Cholesterol	0mg	70mg	23%
Protein	16.54g	5.7g	22%
Monounsaturated fat	2.309g	8.241g	15%
Vitamin A		139µg	15%
Sodium	16mg	341mg	14%
Vitamin B6		0.084mg	6%
Potassium	407mg	221mg	5%
Carbs	42.12g	58.2g	5%
Vitamin B5		0.259mg	5%
Fats	30.74g	28.4g	4%
Folate	49µg	33µg	4%
Vitamin E	0.5mg		3%
Vitamin B12	0µg	0.08µg	3%
Vitamin C	1.6mg	0.2mg	2%
Vitamin B2	0.17mg	0.177mg	1%
Calories	486kcal	488kcal	0%
Net carbs	7.72g	58.2g	N/A
Trans fat	0.14g		N/A
Tryptophan	0.436mg	0.072mg	0%
Threonine	0.709mg	0.191mg	0%
Isoleucine	0.801mg	0.224mg	0%
Leucine	1.371mg	0.391mg	0%
Lysine	0.97mg	0.214mg	0%
Methionine	0.588mg	0.106mg	0%
Phenylalanine	1.016mg	0.27mg	0%
Valine	0.95mg	0.279mg	0%
Histidine	0.531mg	0.123mg	0%
Omega-3 - DHA		0.003g	N/A
Omega-3 - ALA	17.83g		N/A
Omega-6 - Linoleic acid	5.835g		N/A