Chia seeds vs. Club sandwich — In-Depth Nutrition Comparison
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What are the differences between chia seeds and club sandwich?
- Chia seeds are richer than club sandwich in fiber, copper, phosphorus, iron, magnesium, selenium, calcium, vitamin B1, and zinc.
- Chia seeds' daily need coverage for fiber is 133% more.
- Chia seeds have 10 times more magnesium than club sandwich. While chia seeds have 335mg of magnesium, club sandwich has only 32mg.
- The amount of sodium in chia seeds is lower.
We used Seeds, chia seeds, dried and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +946.9% |
| Contains more CalciumCalcium | +564.2% |
| Contains more PotassiumPotassium | +80.1% |
| Contains more IronIron | +463.5% |
| Contains more CopperCopper | +938.2% |
| Contains more ZincZinc | +241.8% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +122.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +260.5% |
| Contains more Vitamin B3Vitamin B3 | +58.4% |
| Contains more FolateFolate | +58.1% |
| Contains more Vitamin CVitamin C | +175% |
| Contains more Vitamin EVitamin E | +22% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more FatsFats | +281.9% |
| Contains more CarbsCarbs | +112% |
| Contains more OtherOther | +102.5% |
| Contains more WaterWater | +805.5% |
~equal in
Protein
~17.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains more Poly. FatPolyunsaturated fat | +1158.8% |
| Contains more Mono. FatMonounsaturated fat | +27.7% |
~equal in
Saturated fat
~3.109g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 23.665g | 1.88g | 145% |
| Fiber | 34.4g | 1.2g | 133% |
| Manganese | 2.723mg | 118% | |
| Copper | 0.924mg | 0.089mg | 93% |
| Phosphorus | 860mg | 215mg | 92% |
| Iron | 7.72mg | 1.37mg | 79% |
| Magnesium | 335mg | 32mg | 72% |
| Selenium | 55.2µg | 24.8µg | 55% |
| Calcium | 631mg | 95mg | 54% |
| Vitamin B1 | 0.62mg | 0.172mg | 37% |
| Fats | 30.74g | 8.05g | 35% |
| Zinc | 4.58mg | 1.34mg | 29% |
| Sodium | 16mg | 630mg | 27% |
| Vitamin B6 | 0.296mg | 23% | |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Vitamin B3 | 8.83mg | 5.575mg | 20% |
| Vitamin B5 | 0.826mg | 17% | |
| Cholesterol | 0mg | 46mg | 15% |
| Calories | 486kcal | 220kcal | 13% |
| Choline | 47.8mg | 9% | |
| Vitamin K | 8.7µg | 7% | |
| Carbs | 42.12g | 19.87g | 7% |
| Potassium | 407mg | 226mg | 5% |
| Folate | 49µg | 31µg | 5% |
| Vitamin A | 35µg | 4% | |
| Vitamin C | 1.6mg | 4.4mg | 3% |
| Monounsaturated fat | 2.309g | 2.949g | 2% |
| Vitamin D | 0.1µg | 1% | |
| Saturated fat | 3.33g | 3.109g | 1% |
| Vitamin E | 0.5mg | 0.61mg | 1% |
| Vitamin D | 5IU | 1% | |
| Protein | 16.54g | 17.19g | 1% |
| Vitamin B2 | 0.17mg | 0.186mg | 1% |
| Net carbs | 7.72g | 18.67g | N/A |
| Sugar | 4.68g | N/A | |
| Trans fat | 0.14g | 0.071g | 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 | 0.004g | N/A | |
| Omega-3 - DHA | 0.007g | N/A | |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-3 - DPA | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
37%
Minerals Daily Need Coverage Score
221%
50%
Comparison summary
Which food is lower in Saturated fat?
Club sandwich is lower in Saturated fat (difference - 0.221g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 614mg)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)