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  6. Chia seeds vs. Espresso

Chia seeds vs. Espresso — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and espresso?

  • Espresso has less fiber, phosphorus, manganese, selenium, copper, iron, calcium, magnesium, vitamin B1, and zinc than chia seeds.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Espresso has a lower glycemic index than chia seeds.

We used Seeds, chia seeds, dried and Beverages, coffee, brewed, espresso, restaurant-prepared types in this comparison.

Infographic

Chia seeds vs Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
Contains more MagnesiumMagnesium +318.8%
Contains more CalciumCalcium +31450%
Contains more PotassiumPotassium +253.9%
Contains more IronIron +5838.5%
Contains more CopperCopper +1748%
Contains more ZincZinc +9060%
Contains more PhosphorusPhosphorus +12185.7%
Contains more ManganeseManganese +5346%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -12.5%

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +61900%
Contains more Vitamin B3Vitamin B3 +69.6%
Contains more FolateFolate +4800%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.177mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Espresso DV% diff.
Polyunsaturated fat 23.665g 0.092g 157%
Fiber 34.4g 0g 138%
Phosphorus 860mg 7mg 122%
Manganese 2.723mg 0.05mg 116%
Selenium 55.2µg 0µg 100%
Copper 0.924mg 0.05mg 97%
Iron 7.72mg 0.13mg 95%
Calcium 631mg 2mg 63%
Magnesium 335mg 80mg 61%
Caffeine 212mg 53%
Vitamin B1 0.62mg 0.001mg 52%
Fats 30.74g 0.18g 47%
Zinc 4.58mg 0.05mg 41%
Protein 16.54g 0.12g 33%
Calories 486kcal 9kcal 24%
Vitamin B3 8.83mg 5.207mg 23%
Saturated fat 3.33g 0.092g 15%
Carbs 42.12g 1.67g 13%
Folate 49µg 1µg 12%
Potassium 407mg 115mg 9%
Monounsaturated fat 2.309g 0g 6%
Vitamin E 0.5mg 0.01mg 3%
Vitamin C 1.6mg 0.2mg 2%
Vitamin B5 0.028mg 1%
Vitamin B2 0.17mg 0.177mg 1%
Net carbs 7.72g 1.67g N/A
Sodium 16mg 14mg 0%
Vitamin B6 0.002mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.14g 0g N/A
Choline 2.6mg 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%
Omega-3 - ALA 17.83g 0g 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
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more ProteinProtein +13683.3%
Contains more FatsFats +16977.8%
Contains more CarbsCarbs +2422.2%
Contains more OtherOther +1987%
Contains more WaterWater +1586.2%

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
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +25622.8%
Contains less Sat. FatSaturated fat -97.2%

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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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.