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  6. Chia seeds vs. Crackers

Chia seeds vs. Crackers — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and crackers

  • Chia seeds are higher than crackers in fiber, manganese, copper, selenium, phosphorus, magnesium, calcium, iron, and zinc.
  • Chia seeds cover your daily fiber needs 128% more than crackers.
  • Chia seeds contain 19 times more magnesium than crackers. While chia seeds contain 335mg of magnesium, crackers contain only 18mg.
  • The amount of sodium in chia seeds is lower.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Crackers, standard snack-type, regular.

Infographic

Chia seeds vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +425.8%
Contains more PotassiumPotassium +244.9%
Contains more IronIron +91.6%
Contains more CopperCopper +788.5%
Contains more ZincZinc +834.7%
Contains more PhosphorusPhosphorus +246.8%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +454.6%
Contains more SeleniumSelenium +723.9%

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% 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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +49%
Contains more Vitamin B3Vitamin B3 +102.9%
Contains more Vitamin EVitamin E +506%
Contains more Vitamin B2Vitamin B2 +168.2%
Contains more FolateFolate +87.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Crackers DV% diff.
Fiber 34.4g 2.3g 128%
Manganese 2.723mg 0.491mg 97%
Copper 0.924mg 0.104mg 91%
Selenium 55.2µg 6.7µg 88%
Phosphorus 860mg 248mg 87%
Magnesium 335mg 18mg 75%
Polyunsaturated fat 23.665g 13.137g 70%
Vitamin K 69.3µg 58%
Calcium 631mg 120mg 51%
Iron 7.72mg 4.03mg 46%
Zinc 4.58mg 0.49mg 37%
Sodium 16mg 726mg 31%
Vitamin B3 8.83mg 4.352mg 28%
Vitamin B2 0.17mg 0.456mg 22%
Starch 49.69g 20%
Protein 16.54g 6.64g 20%
Vitamin B1 0.62mg 0.416mg 17%
Vitamin E 0.5mg 3.03mg 17%
Folate 49µg 92µg 11%
Monounsaturated fat 2.309g 6.553g 11%
Saturated fat 3.33g 5.562g 10%
Potassium 407mg 118mg 9%
Vitamin B5 0.417mg 8%
Fats 30.74g 26.43g 7%
Carbs 42.12g 61.3g 6%
Vitamin B6 0.063mg 5%
Choline 9.6mg 2%
Vitamin C 1.6mg 0mg 2%
Calories 486kcal 510kcal 1%
Net carbs 7.72g 59g N/A
Sugar 8.18g N/A
Trans fat 0.14g 1.076g N/A
Tryptophan 0.436mg 0.084mg 0%
Threonine 0.709mg 0.193mg 0%
Isoleucine 0.801mg 0.246mg 0%
Leucine 1.371mg 0.471mg 0%
Lysine 0.97mg 0.103mg 0%
Methionine 0.588mg 0.112mg 0%
Phenylalanine 1.016mg 0.331mg 0%
Valine 0.95mg 0.294mg 0%
Histidine 0.531mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 17.83g 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 5.835g 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +149.1%
Contains more FatsFats +16.3%
Contains more WaterWater +84.7%
Contains more OtherOther +92.8%
Contains more CarbsCarbs +45.5%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -40.1%
Contains more Poly. FatPolyunsaturated fat +80.1%
Contains more Mono. FatMonounsaturated fat +183.8%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.