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  6. Chia seeds vs. Focaccia

Chia seeds vs. Focaccia — In-Depth Nutrition Comparison

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How are chia seeds and focaccia different?

  • Chia seeds have more fiber, phosphorus, manganese, copper, magnesium, selenium, calcium, iron, vitamin B3, and zinc than focaccia.
  • Daily need coverage for fiber for chia seeds is 130% higher.
  • Chia seeds contain 18 times more calcium than focaccia. While chia seeds contain 631mg of calcium, focaccia contains only 35mg.
  • Chia seeds have a lower glycemic index (15) than focaccia (63).

Seeds, chia seeds, dried and Focaccia, Italian flatbread, plain are the varieties used in this article.

Infographic

Chia seeds vs Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
Contains more MagnesiumMagnesium +1575%
Contains more CalciumCalcium +1702.9%
Contains more PotassiumPotassium +257%
Contains more IronIron +144.3%
Contains more CopperCopper +915.4%
Contains more ZincZinc +244.4%
Contains more PhosphorusPhosphorus +571.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +648.1%
Contains more SeleniumSelenium +247.2%

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% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +31.9%
Contains more Vitamin B3Vitamin B3 +140.6%
Contains more Vitamin EVitamin E +184%
Contains more Vitamin B2Vitamin B2 +77.1%
Contains more FolateFolate +181.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Focaccia DV% diff.
Polyunsaturated fat 23.665g 0.994g 151%
Fiber 34.4g 1.8g 130%
Phosphorus 860mg 128mg 105%
Manganese 2.723mg 0.364mg 103%
Copper 0.924mg 0.091mg 93%
Magnesium 335mg 20mg 75%
Selenium 55.2µg 15.9µg 71%
Calcium 631mg 35mg 60%
Iron 7.72mg 3.16mg 57%
Fats 30.74g 7.89g 35%
Vitamin B3 8.83mg 3.67mg 32%
Zinc 4.58mg 1.33mg 30%
Sodium 16mg 561mg 24%
Folate 49µg 138µg 22%
Protein 16.54g 8.77g 16%
Vitamin B1 0.62mg 0.47mg 13%
Vitamin B5 0.645mg 13%
Calories 486kcal 249kcal 12%
Saturated fat 3.33g 0.877g 11%
Vitamin B2 0.17mg 0.301mg 10%
Potassium 407mg 114mg 9%
Vitamin B6 0.113mg 9%
Monounsaturated fat 2.309g 5.67g 8%
Vitamin E 0.5mg 1.42mg 6%
Vitamin K 5.7µg 5%
Vitamin C 1.6mg 0mg 2%
Carbs 42.12g 35.82g 2%
Choline 2.9mg 1%
Net carbs 7.72g 34.02g N/A
Sugar 1.75g N/A
Trans fat 0.14g 0g N/A
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 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
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more ProteinProtein +88.6%
Contains more FatsFats +289.6%
Contains more CarbsCarbs +17.6%
Contains more OtherOther +198.1%
Contains more WaterWater +691.6%

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
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
Contains more Poly. FatPolyunsaturated fat +2280.8%
Contains less Sat. FatSaturated fat -73.7%
Contains more Mono. FatMonounsaturated fat +145.6%

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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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.