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Chia seeds vs. Cocoa solids — In-Depth Nutrition Comparison

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Differences between Chia seeds and Cocoa solids

  • Chia seeds has more Selenium, Calcium, Vitamin B1, and Vitamin B3, while Cocoa solids has more Copper, Iron, Manganese, Magnesium, and Potassium.
  • Cocoa solids' daily need coverage for Copper is 318% higher.
  • Cocoa solids contain 8 times less Vitamin B1 than Chia seeds. Chia seeds contains 0.62mg of Vitamin B1, while Cocoa solids contain 0.078mg.
  • The amount of Saturated Fat in Chia seeds is lower.

The food types used in this comparison are Seeds, chia seeds, dried and Cocoa, dry powder, unsweetened.

Infographic

Chia seeds vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more CalciumCalcium +393%
Contains more PhosphorusPhosphorus +17.2%
Contains less SodiumSodium -23.8%
Contains more SeleniumSelenium +286%
Contains more MagnesiumMagnesium +49%
Contains more PotassiumPotassium +274.4%
Contains more IronIron +79.5%
Contains more CopperCopper +310%
Contains more ZincZinc +48.7%
Contains more ManganeseManganese +40.9%

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.
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% 3.2% 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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +400%
Contains more Vitamin B1Vitamin B1 +694.9%
Contains more Vitamin B3Vitamin B3 +304.1%
Contains more FolateFolate +53.1%
Contains more Vitamin B2Vitamin B2 +41.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more FatsFats +124.4%
Contains more WaterWater +93.3%
Contains more ProteinProtein +18.5%
Contains more CarbsCarbs +37.5%
Contains more OtherOther +20.8%

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
62% 35% 3%
Saturated Fat: Sat. Fat 8.07 g
Monounsaturated Fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated Fat -58.7%
Contains more Poly. FatPolyunsaturated fat +5278.4%
Contains more Mono. FatMonounsaturated Fat +97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Cocoa solids
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Cocoa solids Opinion
Calories 486kcal 228kcal Chia seeds
Protein 16.54g 19.6g Cocoa solids
Fats 30.74g 13.7g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 20.9g Cocoa solids
Carbs 42.12g 57.9g Cocoa solids
Magnesium 335mg 499mg Cocoa solids
Calcium 631mg 128mg Chia seeds
Potassium 407mg 1524mg Cocoa solids
Iron 7.72mg 13.86mg Cocoa solids
Sugar 1.75g Chia seeds
Fiber 34.4g 37g Cocoa solids
Copper 0.924mg 3.788mg Cocoa solids
Zinc 4.58mg 6.81mg Cocoa solids
Phosphorus 860mg 734mg Chia seeds
Sodium 16mg 21mg Chia seeds
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.1mg Chia seeds
Manganese 2.723mg 3.837mg Cocoa solids
Selenium 55.2µg 14.3µg Chia seeds
Vitamin B1 0.62mg 0.078mg Chia seeds
Vitamin B2 0.17mg 0.241mg Cocoa solids
Vitamin B3 8.83mg 2.185mg Chia seeds
Vitamin B5 0.254mg Cocoa solids
Vitamin B6 0.118mg Cocoa solids
Vitamin K 2.5µg Cocoa solids
Folate 49µg 32µg Chia seeds
Trans Fat 0.14g Cocoa solids
Choline 12mg Cocoa solids
Saturated Fat 3.33g 8.07g Chia seeds
Monounsaturated Fat 2.309g 4.57g Cocoa solids
Polyunsaturated fat 23.665g 0.44g Chia seeds
Tryptophan 0.436mg 0.293mg Chia seeds
Threonine 0.709mg 0.776mg Cocoa solids
Isoleucine 0.801mg 0.76mg Chia seeds
Leucine 1.371mg 1.189mg Chia seeds
Lysine 0.97mg 0.983mg Cocoa solids
Methionine 0.588mg 0.202mg Chia seeds
Phenylalanine 1.016mg 0.941mg Chia seeds
Valine 0.95mg 1.177mg Cocoa solids
Histidine 0.531mg 0.339mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Chia seeds
15%
Cocoa solids
Minerals Daily Need Coverage Score
221%
Chia seeds
339%
Cocoa solids

Comparison summary

Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 4.74g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 9)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.