Chia seeds vs. Crouton — In-Depth Nutrition Comparison

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How are chia seeds and crouton different?

Chia seeds are higher than crouton in fiber, phosphorus, manganese, copper, magnesium, calcium, iron, zinc, and selenium.
Chia seeds cover your daily need for fiber, 117% more than crouton.
Chia seeds contain 11 times more magnesium than crouton. Chia seeds contain 335mg of magnesium, while crouton contains 31mg.
Chia seeds are lower in sodium.
Crouton has a higher glycemic index (72) than chia seeds (15).

Seeds, chia seeds, dried and Croutons, plain types were used in this article.

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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.

Chia seeds

Crouton

Contains more MagnesiumMagnesium	+980.6%
Contains more CalciumCalcium	+730.3%
Contains more PotassiumPotassium	+228.2%
Contains more IronIron	+89.2%
Contains more CopperCopper	+466.9%
Contains more ZincZinc	+414.6%
Contains more PhosphorusPhosphorus	+647.8%
Contains less SodiumSodium	-97.7%
Contains more ManganeseManganese	+444.6%
Contains more SeleniumSelenium	+47.2%

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.

Chia seeds

Crouton

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+62.3%

Contains more Vitamin B2Vitamin B2	+60%
Contains more FolateFolate	+169.4%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.623mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	23.665g	1.273g	149%
Fiber	34.4g	5.1g	117%
Phosphorus	860mg	115mg	106%
Manganese	2.723mg	0.5mg	97%
Copper	0.924mg	0.163mg	85%
Magnesium	335mg	31mg	72%
Calcium	631mg	76mg	56%
Iron	7.72mg	4.08mg	46%
Fats	30.74g	6.6g	37%
Zinc	4.58mg	0.89mg	34%
Selenium	55.2µg	37.5µg	32%
Sodium	16mg	698mg	30%
Vitamin B3	8.83mg	5.439mg	21%
Folate	49µg	132µg	21%
Carbs	42.12g	73.5g	10%
Vitamin B5		0.429mg	9%
Protein	16.54g	11.9g	9%
Potassium	407mg	124mg	8%
Saturated fat	3.33g	1.51g	8%
Vitamin B2	0.17mg	0.272mg	8%
Calories	486kcal	407kcal	4%
Vitamin E	0.5mg		3%
Vitamin B6		0.026mg	2%
Monounsaturated fat	2.309g	3.059g	2%
Vitamin C	1.6mg	0mg	2%
Net carbs	7.72g	68.4g	N/A
Vitamin B1	0.62mg	0.623mg	0%
Trans fat	0.14g		N/A
Tryptophan	0.436mg	0.14mg	0%
Threonine	0.709mg	0.337mg	0%
Isoleucine	0.801mg	0.456mg	0%
Leucine	1.371mg	0.832mg	0%
Lysine	0.97mg	0.278mg	0%
Methionine	0.588mg	0.211mg	0%
Phenylalanine	1.016mg	0.586mg	0%
Valine	0.95mg	0.514mg	0%
Histidine	0.531mg	0.255mg	0%
Omega-3 - ALA	17.83g		N/A
Omega-6 - Linoleic acid	5.835g		N/A