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  6. Chia seeds vs. Cinnamon roll

Chia seeds vs. Cinnamon roll — In-Depth Nutrition Comparison

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Significant differences between chia seeds and cinnamon roll

  • The amount of fiber, manganese, phosphorus, copper, iron, selenium, magnesium, calcium, and vitamin B3 in chia seeds is higher than in cinnamon roll.
  • Chia seeds cover your daily fiber needs 133% more than cinnamon roll.
  • Cinnamon roll has 24 times less magnesium than chia seeds. Chia seeds have 335mg of magnesium, while cinnamon roll has 14mg.
  • Chia seeds contain less saturated fat.
  • Cinnamon roll has a higher glycemic index. The glycemic index of cinnamon roll is 40, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Cinnamon buns, frosted (includes honey buns).

Infographic

Chia seeds vs Cinnamon roll 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 10% 55% 9% 51% 21% 14% 56% 40% 38% 71%
Contains more MagnesiumMagnesium +2292.9%
Contains more CalciumCalcium +244.8%
Contains more PotassiumPotassium +299%
Contains more IronIron +463.5%
Contains more CopperCopper +1390.3%
Contains more ZincZinc +764.2%
Contains more PhosphorusPhosphorus +556.5%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +832.5%
Contains more SeleniumSelenium +324.6%

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 1% 0% 23% 0% 53% 32% 45% 20% 8.8% 20% 38% 54% 5.8%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin B1Vitamin B1 +193.8%
Contains more Vitamin B2Vitamin B2 +23.2%
Contains more Vitamin B3Vitamin B3 +267.3%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +46.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Cinnamon roll DV% diff.
Fiber 34.4g 1.2g 133%
Polyunsaturated fat 23.665g 3.676g 133%
Manganese 2.723mg 0.292mg 106%
Phosphorus 860mg 131mg 104%
Copper 0.924mg 0.062mg 96%
Iron 7.72mg 1.37mg 79%
Selenium 55.2µg 13µg 77%
Magnesium 335mg 14mg 76%
Calcium 631mg 183mg 45%
Saturated fat 3.33g 12.649g 42%
Vitamin B3 8.83mg 2.404mg 40%
Zinc 4.58mg 0.53mg 37%
Vitamin B1 0.62mg 0.211mg 34%
Protein 16.54g 4.45g 24%
Monounsaturated fat 2.309g 8.723g 16%
Sodium 16mg 305mg 13%
Vitamin K 15.2µg 13%
Potassium 407mg 102mg 9%
Vitamin B5 0.337mg 7%
Starch 16.39g 7%
Vitamin B12 0µg 0.16µg 7%
Folate 49µg 72µg 6%
Fats 30.74g 26.61g 6%
Vitamin E 0.5mg 1.15mg 4%
Vitamin B6 0.038mg 3%
Choline 10.6mg 2%
Calories 486kcal 452kcal 2%
Vitamin B2 0.17mg 0.138mg 2%
Cholesterol 0mg 5mg 2%
Carbs 42.12g 48.6g 2%
Fructose 1.11g 1%
Vitamin C 1.6mg 0.3mg 1%
Net carbs 7.72g 47.4g N/A
Sugar 25.7g N/A
Trans fat 0.14g 0.295g N/A
Tryptophan 0.436mg 0.068mg 0%
Threonine 0.709mg 0.176mg 0%
Isoleucine 0.801mg 0.226mg 0%
Leucine 1.371mg 0.41mg 0%
Lysine 0.97mg 0.215mg 0%
Methionine 0.588mg 0.104mg 0%
Phenylalanine 1.016mg 0.264mg 0%
Valine 0.95mg 0.255mg 0%
Histidine 0.531mg 0.126mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - ALA 17.83g 0.225g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 5.835g 3.352g 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
4% 27% 49% 19%
Protein: 4.45 g
Fats: 26.61 g
Carbs: 48.6 g
Water: 18.98 g
Other: 1.36 g
Contains more ProteinProtein +271.7%
Contains more FatsFats +15.5%
Contains more OtherOther +252.9%
Contains more CarbsCarbs +15.4%
Contains more WaterWater +227.2%

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
50% 35% 15%
Saturated fat: Sat. Fat 12.649 g
Monounsaturated fat: Mono. Fat 8.723 g
Polyunsaturated fat: Poly. Fat 3.676 g
Contains less Sat. FatSaturated fat -73.7%
Contains more Poly. FatPolyunsaturated fat +543.8%
Contains more Mono. FatMonounsaturated fat +277.8%

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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. Cinnamon roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167940/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.