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  6. Chia seeds vs. Dulce de Leche

Chia seeds vs. Dulce de Leche — In-Depth Nutrition Comparison

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Differences between chia seeds and dulce de Leche

  • Dulce de Leche contains less fiber, manganese, copper, selenium, phosphorus, iron, magnesium, vitamin B3, vitamin B1, and calcium than chia seeds.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Dulce de Leche contains 1362 times less manganese than chia seeds. Chia seeds contain 2.723mg of manganese, while dulce de Leche contains 0.002mg.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of dulce de Leche is 42.

The food types used in this comparison are Seeds, chia seeds, dried and Dulce de Leche.

Infographic

Chia seeds vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +151.4%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +4441.2%
Contains more CopperCopper +23000%
Contains more ZincZinc +479.7%
Contains more PhosphorusPhosphorus +345.6%
Contains less SodiumSodium -87.6%
Contains more ManganeseManganese +136050%
Contains more SeleniumSelenium +1944.4%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +3775%
Contains more Vitamin B3Vitamin B3 +4104.8%
Contains more FolateFolate +345.5%
Contains more Vitamin CVitamin C +62.5%
Contains more Vitamin B2Vitamin B2 +138.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Dulce de Leche DV% diff.
Polyunsaturated fat 23.665g 0.375g 155%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.002mg 118%
Copper 0.924mg 0.004mg 102%
Selenium 55.2µg 2.7µg 95%
Phosphorus 860mg 193mg 95%
Iron 7.72mg 0.17mg 94%
Magnesium 335mg 22mg 75%
Vitamin B3 8.83mg 0.21mg 54%
Vitamin B1 0.62mg 0.016mg 50%
Calcium 631mg 251mg 38%
Fats 30.74g 7.35g 36%
Zinc 4.58mg 0.79mg 34%
Protein 16.54g 6.84g 19%
Vitamin B2 0.17mg 0.405mg 18%
Vitamin B5 0.835mg 17%
Choline 89.1mg 16%
Vitamin B12 0µg 0.31µg 13%
Folate 49µg 11µg 10%
Cholesterol 0mg 29mg 10%
Calories 486kcal 315kcal 9%
Vitamin A 74µg 8%
Sodium 16mg 129mg 5%
Saturated fat 3.33g 4.534g 5%
Carbs 42.12g 55.35g 4%
Potassium 407mg 350mg 2%
Vitamin E 0.5mg 0.2mg 2%
Vitamin K 1.3µg 1%
Vitamin B6 0.016mg 1%
Vitamin D 0.2µg 1%
Vitamin D 6IU 1%
Vitamin C 1.6mg 2.6mg 1%
Net carbs 7.72g 55.35g N/A
Sugar 49.74g N/A
Trans fat 0.14g 0.364g N/A
Monounsaturated fat 2.309g 2.143g 0%
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%
Fructose 0.32g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 17.83g 0.05g N/A
Omega-3 - DPA 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 5.835g 0.131g 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% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more ProteinProtein +141.8%
Contains more FatsFats +318.2%
Contains more OtherOther +174.3%
Contains more CarbsCarbs +31.4%
Contains more WaterWater +395%

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% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -26.6%
Contains more Poly. FatPolyunsaturated fat +6210.7%
~equal in Monounsaturated fat ~2.143g

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.