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  6. Chia seeds vs. Croissant

Chia seeds vs. Croissant — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and croissant

  • Chia seeds are higher than croissant in fiber, phosphorus, manganese, copper, magnesium, iron, calcium, selenium, and vitamin B3.
  • Chia seeds cover your daily fiber needs 127% more than croissant.
  • Chia seeds contain 21 times more magnesium than croissant. While chia seeds contain 335mg of magnesium, croissant contains only 16mg.
  • The amount of saturated fat 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 Croissants, butter.

Infographic

Chia seeds vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +1993.8%
Contains more CalciumCalcium +1605.4%
Contains more PotassiumPotassium +244.9%
Contains more IronIron +280.3%
Contains more CopperCopper +1055%
Contains more ZincZinc +510.7%
Contains more PhosphorusPhosphorus +719%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +725.2%
Contains more SeleniumSelenium +143.2%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin B1Vitamin B1 +59.8%
Contains more Vitamin B3Vitamin B3 +303.6%
Contains more Vitamin EVitamin E +68%
Contains more Vitamin B2Vitamin B2 +41.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +79.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Croissant DV% diff.
Polyunsaturated fat 23.665g 1.094g 150%
Fiber 34.4g 2.6g 127%
Phosphorus 860mg 105mg 108%
Manganese 2.723mg 0.33mg 104%
Copper 0.924mg 0.08mg 94%
Magnesium 335mg 16mg 76%
Iron 7.72mg 2.03mg 71%
Selenium 55.2µg 22.7µg 59%
Calcium 631mg 37mg 59%
Vitamin B3 8.83mg 2.188mg 42%
Saturated fat 3.33g 11.659g 38%
Zinc 4.58mg 0.75mg 35%
Vitamin A 206µg 23%
Cholesterol 0mg 67mg 22%
Sodium 16mg 467mg 20%
Vitamin B1 0.62mg 0.388mg 19%
Protein 16.54g 8.2g 17%
Vitamin B5 0.861mg 17%
Fats 30.74g 21g 15%
Folate 49µg 88µg 10%
Potassium 407mg 118mg 9%
Monounsaturated fat 2.309g 5.525g 8%
Choline 38.8mg 7%
Vitamin B12 0µg 0.16µg 7%
Vitamin B2 0.17mg 0.241mg 5%
Calories 486kcal 406kcal 4%
Vitamin B6 0.058mg 4%
Vitamin K 1.8µg 2%
Vitamin E 0.5mg 0.84mg 2%
Vitamin C 1.6mg 0.2mg 2%
Carbs 42.12g 45.8g 1%
Net carbs 7.72g 43.2g N/A
Sugar 11.26g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.099mg 0%
Threonine 0.709mg 0.284mg 0%
Isoleucine 0.801mg 0.365mg 0%
Leucine 1.371mg 0.623mg 0%
Lysine 0.97mg 0.329mg 0%
Methionine 0.588mg 0.175mg 0%
Phenylalanine 1.016mg 0.416mg 0%
Valine 0.95mg 0.41mg 0%
Histidine 0.531mg 0.187mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g 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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more ProteinProtein +101.7%
Contains more FatsFats +46.4%
Contains more OtherOther +166.7%
Contains more WaterWater +300%
~equal in Carbs ~45.8g

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -71.4%
Contains more Poly. FatPolyunsaturated fat +2063.2%
Contains more Mono. FatMonounsaturated fat +139.3%

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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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.