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  6. Chia seeds vs. Filo

Chia seeds vs. Filo — In-Depth Nutrition Comparison

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The main differences between chia seeds and filo

  • Chia seeds are richer than filo in fiber, phosphorus, manganese, copper, magnesium, calcium, selenium, iron, zinc, and vitamin B3.
  • Daily need coverage for fiber for chia seeds is 130% higher.
  • Chia seeds contain 57 times more calcium than filo. Chia seeds contain 631mg of calcium, while filo contains 11mg.
  • Chia seeds have a lower glycemic index than filo.

Food types used in this article are Seeds, chia seeds, dried and Phyllo dough.

Infographic

Chia seeds vs Filo 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%
Filo
Filo
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +5636.4%
Contains more PotassiumPotassium +450%
Contains more IronIron +140.5%
Contains more CopperCopper +814.9%
Contains more ZincZinc +834.7%
Contains more PhosphorusPhosphorus +1046.7%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +472.1%
Contains more SeleniumSelenium +136.9%

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%
Filo
Filo
6
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% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B1Vitamin B1 +14.6%
Contains more Vitamin B3Vitamin B3 +116.8%
Contains more Vitamin B2Vitamin B2 +100.6%
Contains more FolateFolate +79.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Filo DV% diff.
Polyunsaturated fat 23.665g 0.923g 152%
Fiber 34.4g 1.9g 130%
Phosphorus 860mg 75mg 112%
Manganese 2.723mg 0.476mg 98%
Copper 0.924mg 0.101mg 91%
Magnesium 335mg 15mg 76%
Calcium 631mg 11mg 62%
Selenium 55.2µg 23.3µg 58%
Iron 7.72mg 3.21mg 56%
Fats 30.74g 6g 38%
Zinc 4.58mg 0.49mg 37%
Vitamin B3 8.83mg 4.073mg 30%
Sodium 16mg 483mg 20%
Protein 16.54g 7.1g 19%
Vitamin B2 0.17mg 0.341mg 13%
Folate 49µg 88µg 10%
Potassium 407mg 74mg 10%
Calories 486kcal 299kcal 9%
Saturated fat 3.33g 1.47g 8%
Vitamin B1 0.62mg 0.541mg 7%
Vitamin B5 0.302mg 6%
Vitamin E 0.5mg 0.08mg 3%
Carbs 42.12g 52.6g 3%
Monounsaturated fat 2.309g 3.149g 2%
Vitamin C 1.6mg 0mg 2%
Vitamin K 2.5µg 2%
Vitamin B6 0.03mg 2%
Choline 6.9mg 1%
Net carbs 7.72g 50.7g N/A
Sugar 0.18g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.088mg 0%
Threonine 0.709mg 0.194mg 0%
Isoleucine 0.801mg 0.246mg 0%
Leucine 1.371mg 0.49mg 0%
Lysine 0.97mg 0.158mg 0%
Methionine 0.588mg 0.126mg 0%
Phenylalanine 1.016mg 0.359mg 0%
Valine 0.95mg 0.286mg 0%
Histidine 0.531mg 0.159mg 0%
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
Filo
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +133%
Contains more FatsFats +412.3%
Contains more OtherOther +182.4%
Contains more CarbsCarbs +24.9%
Contains more WaterWater +462.1%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Poly. FatPolyunsaturated fat +2463.9%
Contains less Sat. FatSaturated fat -55.9%
Contains more Mono. FatMonounsaturated fat +36.4%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.