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. Club sandwich

Chia seeds vs. Club sandwich — In-Depth Nutrition Comparison

Compare

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

Chia seeds vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
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.
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
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 +∞%
~equal in Vitamin B2 ~0.186mg

All nutrients comparison - raw data values

Nutrient Chia seeds Club sandwich 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

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
17% 8% 20% 53% 2%
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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
39% 37% 24%
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

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
Club sandwich
Club sandwich vs Ravioli
Ravioli
Club sandwich
Club sandwich vs Lasagne
Lasagne
Club sandwich
Club sandwich vs Fettuccine
Fettuccine

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.