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  6. Chia seeds vs. Custard

Chia seeds vs. Custard — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and custard?

  • Custard has less fiber, manganese, phosphorus, copper, iron, selenium, magnesium, vitamin B3, calcium, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Chia seeds have 389 times more manganese than custard. Chia seeds have 2.723mg of manganese, while custard has 0.007mg.
  • Chia seeds have a lower glycemic index than custard.

We used Seeds, chia seeds, dried and Egg custards, dry mix, prepared with whole milk types in this comparison.

Infographic

Chia seeds vs Custard 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% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more MagnesiumMagnesium +1993.8%
Contains more CalciumCalcium +354%
Contains more PotassiumPotassium +96.6%
Contains more IronIron +2170.6%
Contains more CopperCopper +2980%
Contains more ZincZinc +798%
Contains more PhosphorusPhosphorus +561.5%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +38800%
Contains more SeleniumSelenium +820%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +916.4%
Contains more Vitamin B3Vitamin B3 +6589.4%
Contains more FolateFolate +444.4%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Custard DV% diff.
Polyunsaturated fat 23.665g 0.312g 156%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.007mg 118%
Phosphorus 860mg 130mg 104%
Copper 0.924mg 0.03mg 99%
Iron 7.72mg 0.34mg 92%
Selenium 55.2µg 6µg 89%
Magnesium 335mg 16mg 76%
Vitamin B3 8.83mg 0.132mg 54%
Calcium 631mg 139mg 49%
Vitamin B1 0.62mg 0.061mg 47%
Fats 30.74g 4g 41%
Zinc 4.58mg 0.51mg 37%
Protein 16.54g 3.99g 25%
Vitamin B12 0µg 0.52µg 22%
Calories 486kcal 122kcal 18%
Cholesterol 0mg 51mg 17%
Vitamin B5 0.699mg 14%
Folate 49µg 9µg 10%
Carbs 42.12g 17.6g 8%
Potassium 407mg 207mg 6%
Vitamin A 52µg 6%
Vitamin D 1.2µg 6%
Saturated fat 3.33g 2.032g 6%
Vitamin D 47IU 6%
Vitamin B6 0.064mg 5%
Vitamin B2 0.17mg 0.22mg 4%
Vitamin E 0.5mg 0.06mg 3%
Sodium 16mg 84mg 3%
Monounsaturated fat 2.309g 1.127g 3%
Choline 11.8mg 2%
Vitamin C 1.6mg 0.1mg 2%
Net carbs 7.72g 17.6g N/A
Sugar 4.82g N/A
Vitamin K 0.2µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.082mg 0%
Threonine 0.709mg 0.192mg 0%
Isoleucine 0.801mg 0.207mg 0%
Leucine 1.371mg 0.337mg 0%
Lysine 0.97mg 0.214mg 0%
Methionine 0.588mg 0.091mg 0%
Phenylalanine 1.016mg 0.173mg 0%
Valine 0.95mg 0.233mg 0%
Histidine 0.531mg 0.092mg 0%
Omega-3 - DHA 0.003g 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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more ProteinProtein +314.5%
Contains more FatsFats +668.5%
Contains more CarbsCarbs +139.3%
Contains more OtherOther +400%
Contains more WaterWater +1166.4%

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains more Mono. FatMonounsaturated fat +104.9%
Contains more Poly. FatPolyunsaturated fat +7484.9%
Contains less Sat. FatSaturated fat -39%

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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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.