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Chia seeds vs. Fast food — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and fast food

  • Chia seeds have more fiber, phosphorus, manganese, copper, magnesium, selenium, iron, calcium, and vitamin B1; however, fast food is higher in vitamin B12.
  • Chia seeds cover your daily need for fiber, 131% more than fast food.
  • Chia seeds have 12 times more magnesium than fast food. While chia seeds have 335mg of magnesium, fast food has only 27mg.
  • The glycemic index of fast food is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Fast foods, hamburger; single, regular patty; plain.

Infographic

Chia seeds vs Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more MagnesiumMagnesium +1140.7%
Contains more CalciumCalcium +917.7%
Contains more PotassiumPotassium +106.6%
Contains more IronIron +152.3%
Contains more CopperCopper +663.6%
Contains more ZincZinc +81.7%
Contains more PhosphorusPhosphorus +541.8%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +662.7%
Contains more SeleniumSelenium +171.9%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin B1Vitamin B1 +95.6%
Contains more Vitamin B3Vitamin B3 +57.2%
Contains more Vitamin B2Vitamin B2 +113.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +63.3%

All nutrients comparison - raw data values

Nutrient Chia seeds Fast food DV% diff.
Polyunsaturated fat 23.665g 1.68g 147%
Fiber 34.4g 1.7g 131%
Phosphorus 860mg 134mg 104%
Manganese 2.723mg 0.357mg 103%
Copper 0.924mg 0.121mg 89%
Magnesium 335mg 27mg 73%
Selenium 55.2µg 20.3µg 63%
Iron 7.72mg 3.06mg 58%
Calcium 631mg 62mg 57%
Vitamin B12 0µg 0.89µg 37%
Fats 30.74g 12.01g 29%
Vitamin B1 0.62mg 0.317mg 25%
Vitamin B3 8.83mg 5.617mg 20%
Zinc 4.58mg 2.52mg 19%
Vitamin B6 0.212mg 16%
Vitamin B2 0.17mg 0.363mg 15%
Sodium 16mg 331mg 14%
Cholesterol 0mg 33mg 11%
Vitamin B5 0.53mg 11%
Calories 486kcal 297kcal 9%
Starch 22.87g 9%
Folate 49µg 80µg 8%
Monounsaturated fat 2.309g 4.835g 6%
Potassium 407mg 197mg 6%
Choline 34.4mg 6%
Saturated fat 3.33g 4.493g 5%
Carbs 42.12g 31.5g 4%
Vitamin K 4.9µg 4%
Fructose 2.27g 3%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.38mg 1%
Vitamin D 0.1µg 1%
Vitamin A 9µg 1%
Protein 16.54g 16.52g 0%
Net carbs 7.72g 29.8g N/A
Vitamin D 2IU 0%
Sugar 4.88g N/A
Trans fat 0.14g 0.514g N/A
Tryptophan 0.436mg 0.144mg 0%
Threonine 0.709mg 0.46mg 0%
Isoleucine 0.801mg 0.642mg 0%
Leucine 1.371mg 1.13mg 0%
Lysine 0.97mg 0.785mg 0%
Methionine 0.588mg 0.306mg 0%
Phenylalanine 1.016mg 0.67mg 0%
Valine 0.95mg 0.728mg 0%
Histidine 0.531mg 0.402mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 17.83g 0.121g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 5.835g 1.391g 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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more FatsFats +156%
Contains more CarbsCarbs +33.7%
Contains more OtherOther +215.8%
Contains more WaterWater +562.9%
~equal in Protein ~16.52g

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -25.9%
Contains more Poly. FatPolyunsaturated fat +1308.6%
Contains more Mono. FatMonounsaturated fat +109.4%

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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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.