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  6. Chia seeds vs. Crème caramel

Chia seeds vs. Crème caramel — In-Depth Nutrition Comparison

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Significant differences between chia seeds and crème caramel

  • The amount of fiber, manganese, phosphorus, copper, iron, selenium, magnesium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in crème caramel.
  • Chia seeds cover your daily fiber needs 138% more than crème caramel.
  • Crème caramel has 272 times less manganese than chia seeds. Chia seeds have 2.723mg of manganese, while crème caramel has 0.01mg.
  • Crème caramel has a higher glycemic index. The glycemic index of crème caramel is 65, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Chia seeds vs Crème caramel 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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +3622.2%
Contains more CalciumCalcium +660.2%
Contains more PotassiumPotassium +244.9%
Contains more IronIron +1931.6%
Contains more CopperCopper +3200%
Contains more ZincZinc +874.5%
Contains more PhosphorusPhosphorus +795.8%
Contains less SodiumSodium -69.8%
Contains more ManganeseManganese +27130%
Contains more SeleniumSelenium +534.5%

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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +1837.5%
Contains more Vitamin B3Vitamin B3 +10668.3%
Contains more FolateFolate +444.4%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Crème caramel DV% diff.
Polyunsaturated fat 23.665g 0.392g 155%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.01mg 118%
Phosphorus 860mg 96mg 109%
Copper 0.924mg 0.028mg 100%
Iron 7.72mg 0.38mg 92%
Selenium 55.2µg 8.7µg 85%
Magnesium 335mg 9mg 78%
Vitamin B3 8.83mg 0.082mg 55%
Calcium 631mg 83mg 55%
Vitamin B1 0.62mg 0.032mg 49%
Fats 30.74g 4.03g 41%
Zinc 4.58mg 0.47mg 37%
Cholesterol 0mg 90mg 30%
Protein 16.54g 4.53g 24%
Calories 486kcal 145kcal 17%
Vitamin B12 0µg 0.36µg 15%
Vitamin B5 0.514mg 10%
Folate 49µg 9µg 10%
Potassium 407mg 118mg 9%
Saturated fat 3.33g 1.799g 7%
Carbs 42.12g 22.78g 6%
Vitamin A 46µg 5%
Monounsaturated fat 2.309g 1.266g 3%
Vitamin B2 0.17mg 0.21mg 3%
Vitamin B6 0.044mg 3%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 53mg 2%
Vitamin E 0.5mg 0.23mg 2%
Net carbs 7.72g 22.78g N/A
Sugar 23.15g N/A
Vitamin K 0.2µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.007g 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% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more ProteinProtein +265.1%
Contains more FatsFats +662.8%
Contains more CarbsCarbs +84.9%
Contains more OtherOther +686.9%
Contains more WaterWater +1073.3%

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
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains more Mono. FatMonounsaturated fat +82.4%
Contains more Poly. FatPolyunsaturated fat +5937%
Contains less Sat. FatSaturated fat -46%

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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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.