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  6. Chia seeds vs. Cookie dough

Chia seeds vs. Cookie dough — In-Depth Nutrition Comparison

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How are chia seeds and cookie dough different?

  • Chia seeds are higher than cookie dough in fiber, phosphorus, copper, manganese, selenium, magnesium, iron, calcium, vitamin B3, and zinc.
  • Chia seeds cover your daily need for fiber, 128% more than cookie dough.
  • Chia seeds contain 20 times more calcium than cookie dough. Chia seeds contain 631mg of calcium, while cookie dough contains 31mg.
  • Cookie dough has a higher glycemic index (54) than chia seeds (15).

Seeds, chia seeds, dried and Cookies, oatmeal, refrigerated dough types were used in this article.

Infographic

Chia seeds vs Cookie dough 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.
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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +1096.4%
Contains more CalciumCalcium +1935.5%
Contains more PotassiumPotassium +176.9%
Contains more IronIron +260.7%
Contains more CopperCopper +740%
Contains more ZincZinc +615.6%
Contains more PhosphorusPhosphorus +726.9%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +255.9%
Contains more SeleniumSelenium +506.6%

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 0% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +14.9%
Contains more Vitamin B3Vitamin B3 +373.5%
Contains more FolateFolate +40%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Cookie dough DV% diff.
Polyunsaturated fat 23.665g 2.592g 140%
Fiber 34.4g 2.5g 128%
Phosphorus 860mg 104mg 108%
Copper 0.924mg 0.11mg 90%
Manganese 2.723mg 0.765mg 85%
Selenium 55.2µg 9.1µg 84%
Magnesium 335mg 28mg 73%
Iron 7.72mg 2.14mg 70%
Calcium 631mg 31mg 60%
Vitamin B3 8.83mg 1.865mg 44%
Zinc 4.58mg 0.64mg 36%
Vitamin B1 0.62mg 0.234mg 32%
Protein 16.54g 5.4g 22%
Monounsaturated fat 2.309g 10.531g 21%
Fats 30.74g 18.9g 18%
Sodium 16mg 294mg 12%
Potassium 407mg 147mg 8%
Cholesterol 0mg 24mg 8%
Vitamin B5 0.372mg 7%
Carbs 42.12g 59.1g 6%
Saturated fat 3.33g 4.751g 6%
Folate 49µg 35µg 4%
Vitamin B6 0.041mg 3%
Calories 486kcal 424kcal 3%
Vitamin E 0.5mg 3%
Vitamin B2 0.17mg 0.148mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 56.6g N/A
Vitamin A 4µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.088mg 0%
Threonine 0.709mg 0.177mg 0%
Isoleucine 0.801mg 0.227mg 0%
Leucine 1.371mg 0.414mg 0%
Lysine 0.97mg 0.257mg 0%
Methionine 0.588mg 0.122mg 0%
Phenylalanine 1.016mg 0.278mg 0%
Valine 0.95mg 0.291mg 0%
Histidine 0.531mg 0.125mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +206.3%
Contains more FatsFats +62.6%
Contains more OtherOther +269.2%
Contains more CarbsCarbs +40.3%
Contains more WaterWater +163.8%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -29.9%
Contains more Poly. FatPolyunsaturated fat +813%
Contains more Mono. FatMonounsaturated fat +356.1%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.