Chia seeds vs. Fortune cookie — In-Depth Nutrition Comparison
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What are the differences between chia seeds and fortune cookie?
- Chia seeds are richer than fortune cookie in fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, vitamin B3, and zinc.
- Chia seeds' daily need coverage for fiber is 131% more.
- Chia seeds have 53 times more calcium than fortune cookie. While chia seeds have 631mg of calcium, fortune cookie has only 12mg.
- The glycemic index of chia seeds is lower.
We used Seeds, chia seeds, dried and Cookies, fortune 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 | +4685.7% |
| Contains more CalciumCalcium | +5158.3% |
| Contains more PotassiumPotassium | +892.7% |
| Contains more IronIron | +436.1% |
| Contains more CopperCopper | +1440% |
| Contains more ZincZinc | +2594.1% |
| Contains more PhosphorusPhosphorus | +2357.1% |
| Contains less SodiumSodium | -48.4% |
| Contains more ManganeseManganese | +1333.2% |
| Contains more SeleniumSelenium | +1803.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1566.7% |
| Contains more Vitamin B1Vitamin B1 | +240.7% |
| Contains more Vitamin B2Vitamin B2 | +30.8% |
| Contains more Vitamin B3Vitamin B3 | +379.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +34.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 23.665g | 0.466g | 155% |
| Fiber | 34.4g | 1.6g | 131% |
| Phosphorus | 860mg | 35mg | 118% |
| Manganese | 2.723mg | 0.19mg | 110% |
| Copper | 0.924mg | 0.06mg | 96% |
| Selenium | 55.2µg | 2.9µg | 95% |
| Iron | 7.72mg | 1.44mg | 79% |
| Magnesium | 335mg | 7mg | 78% |
| Calcium | 631mg | 12mg | 62% |
| Vitamin B3 | 8.83mg | 1.84mg | 44% |
| Fats | 30.74g | 2.7g | 43% |
| Zinc | 4.58mg | 0.17mg | 40% |
| Vitamin B1 | 0.62mg | 0.182mg | 37% |
| Protein | 16.54g | 4.2g | 25% |
| Carbs | 42.12g | 84g | 14% |
| Saturated fat | 3.33g | 0.669g | 12% |
| Potassium | 407mg | 41mg | 11% |
| Vitamin B5 | 0.297mg | 6% | |
| Calories | 486kcal | 378kcal | 5% |
| Folate | 49µg | 66µg | 4% |
| Vitamin E | 0.5mg | 0.03mg | 3% |
| Vitamin B2 | 0.17mg | 0.13mg | 3% |
| Vitamin C | 1.6mg | 0mg | 2% |
| Monounsaturated fat | 2.309g | 1.345g | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin B6 | 0.013mg | 1% | |
| Vitamin K | 1.1µg | 1% | |
| Choline | 6mg | 1% | |
| Sodium | 16mg | 31mg | 1% |
| Net carbs | 7.72g | 82.4g | N/A |
| Sugar | 45.42g | N/A | |
| Vitamin A | 1µg | 0% | |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.436mg | 0.061mg | 0% |
| Threonine | 0.709mg | 0.123mg | 0% |
| Isoleucine | 0.801mg | 0.165mg | 0% |
| Leucine | 1.371mg | 0.295mg | 0% |
| Lysine | 0.97mg | 0.157mg | 0% |
| Methionine | 0.588mg | 0.076mg | 0% |
| Phenylalanine | 1.016mg | 0.203mg | 0% |
| Valine | 0.95mg | 0.192mg | 0% |
| Histidine | 0.531mg | 0.088mg | 0% |
| 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
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +293.8% |
| Contains more FatsFats | +1038.5% |
| Contains more OtherOther | +336.4% |
| Contains more CarbsCarbs | +99.4% |
| Contains more WaterWater | +37.9% |
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
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
| Contains more Mono. FatMonounsaturated fat | +71.7% |
| Contains more Poly. FatPolyunsaturated fat | +4978.3% |
| Contains less Sat. FatSaturated fat | -79.9% |
