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  6. Chia seeds vs. Chocolate milk

Chia seeds vs. Chocolate milk — In-Depth Nutrition Comparison

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How are chia seeds and chocolate milk different?

  • Chia seeds are higher than chocolate milk in fiber, manganese, phosphorus, selenium, copper, iron, magnesium, vitamin B3, calcium, and vitamin B1.
  • Chia seeds cover your daily need for fiber, 134% more than chocolate milk.
  • Chia seeds contain 71 times more vitamin B3 than chocolate milk. Chia seeds contain 8.83mg of vitamin B3, while chocolate milk contains 0.125mg.
  • Chocolate milk has a higher glycemic index (45) than chia seeds (15).

Seeds, chia seeds, dried and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D types were used in this article.

Infographic

Chia seeds vs Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +2476.9%
Contains more CalciumCalcium +463.4%
Contains more PotassiumPotassium +143.7%
Contains more IronIron +3116.7%
Contains more CopperCopper +1321.5%
Contains more ZincZinc +1017.1%
Contains more PhosphorusPhosphorus +751.5%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +3436.4%
Contains more SeleniumSelenium +2805.3%

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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin CVitamin C +77.8%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +1575.7%
Contains more Vitamin B3Vitamin B3 +6964%
Contains more FolateFolate +880%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.162mg

All nutrients comparison - raw data values

Nutrient Chia seeds Chocolate milk DV% diff.
Polyunsaturated fat 23.665g 0.124g 157%
Fiber 34.4g 0.8g 134%
Manganese 2.723mg 0.077mg 115%
Phosphorus 860mg 101mg 108%
Selenium 55.2µg 1.9µg 97%
Copper 0.924mg 0.065mg 95%
Iron 7.72mg 0.24mg 94%
Magnesium 335mg 13mg 77%
Vitamin B3 8.83mg 0.125mg 54%
Calcium 631mg 112mg 52%
Vitamin B1 0.62mg 0.037mg 49%
Fats 30.74g 3.39g 42%
Zinc 4.58mg 0.41mg 38%
Protein 16.54g 3.17g 27%
Calories 486kcal 83kcal 20%
Vitamin B12 0µg 0.33µg 14%
Folate 49µg 5µg 11%
Carbs 42.12g 10.34g 11%
Vitamin D 1.3µg 7%
Potassium 407mg 167mg 7%
Saturated fat 3.33g 2.104g 6%
Vitamin D 51IU 6%
Vitamin B5 0.295mg 6%
Cholesterol 0mg 12mg 4%
Vitamin A 27µg 3%
Vitamin E 0.5mg 0.07mg 3%
Monounsaturated fat 2.309g 0.99g 3%
Vitamin B6 0.04mg 3%
Choline 17mg 3%
Sodium 16mg 60mg 2%
Vitamin B2 0.17mg 0.162mg 1%
Vitamin C 1.6mg 0.9mg 1%
Net carbs 7.72g 9.54g N/A
Sugar 9.54g N/A
Vitamin K 0.3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.041mg 0%
Threonine 0.709mg 0.135mg 0%
Isoleucine 0.801mg 0.164mg 0%
Leucine 1.371mg 0.3mg 0%
Lysine 0.97mg 0.265mg 0%
Methionine 0.588mg 0.083mg 0%
Phenylalanine 1.016mg 0.164mg 0%
Valine 0.95mg 0.208mg 0%
Histidine 0.531mg 0.096mg 0%
Caffeine 1mg 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
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more ProteinProtein +421.8%
Contains more FatsFats +806.8%
Contains more CarbsCarbs +307.4%
Contains more OtherOther +500%
Contains more WaterWater +1319%

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
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains more Mono. FatMonounsaturated fat +133.2%
Contains more Poly. FatPolyunsaturated fat +18984.7%
Contains less Sat. FatSaturated fat -36.8%

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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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.