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  6. Chia seeds vs. French fries

Chia seeds vs. French fries — In-Depth Nutrition Comparison

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The main differences between chia seeds and french fries

  • Chia seeds are richer than french fries in fiber, manganese, phosphorus, selenium, copper, iron, magnesium, calcium, vitamin B1, and zinc.
  • Daily need coverage for fiber for chia seeds is 122% higher.
  • Chia seeds contain 61 times more selenium than french fries. Chia seeds contain 55.2µg of selenium, while french fries contain 0.9µg.
  • Chia seeds have a lower glycemic index than french fries.

Food types used in this article are Seeds, chia seeds, dried and Fast foods, potato, french fried in vegetable oil.

Infographic

Chia seeds vs French fries infographic
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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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +857.1%
Contains more CalciumCalcium +3405.6%
Contains more IronIron +853.1%
Contains more CopperCopper +645.2%
Contains more ZincZinc +816%
Contains more PhosphorusPhosphorus +588%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +1002.4%
Contains more SeleniumSelenium +6033.3%
Contains more PotassiumPotassium +42.3%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B1Vitamin B1 +264.7%
Contains more Vitamin B2Vitamin B2 +335.9%
Contains more Vitamin B3Vitamin B3 +193.9%
Contains more FolateFolate +63.3%
Contains more Vitamin CVitamin C +193.8%
Contains more Vitamin EVitamin E +234%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds French fries DV% diff.
Fiber 34.4g 3.8g 122%
Polyunsaturated fat 23.665g 5.398g 122%
Manganese 2.723mg 0.247mg 108%
Phosphorus 860mg 125mg 105%
Selenium 55.2µg 0.9µg 99%
Copper 0.924mg 0.124mg 89%
Iron 7.72mg 0.81mg 86%
Magnesium 335mg 35mg 71%
Calcium 631mg 18mg 61%
Vitamin B1 0.62mg 0.17mg 38%
Zinc 4.58mg 0.5mg 37%
Vitamin B3 8.83mg 3.004mg 36%
Vitamin B6 0.372mg 29%
Protein 16.54g 3.43g 26%
Fats 30.74g 14.73g 25%
Vitamin B5 0.58mg 12%
Vitamin B2 0.17mg 0.039mg 10%
Vitamin K 11.2µg 9%
Monounsaturated fat 2.309g 5.969g 9%
Calories 486kcal 312kcal 9%
Vitamin E 0.5mg 1.67mg 8%
Sodium 16mg 210mg 8%
Choline 36.8mg 7%
Potassium 407mg 579mg 5%
Folate 49µg 30µg 5%
Saturated fat 3.33g 2.336g 5%
Vitamin C 1.6mg 4.7mg 3%
Carbs 42.12g 41.44g 0%
Net carbs 7.72g 37.64g N/A
Sugar 0.3g N/A
Trans fat 0.14g 0.06g 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 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.835g 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +382.2%
Contains more FatsFats +108.7%
Contains more OtherOther +159.5%
Contains more WaterWater +564.7%
~equal in Carbs ~41.44g

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains more Poly. FatPolyunsaturated fat +338.4%
Contains less Sat. FatSaturated fat -29.8%
Contains more Mono. FatMonounsaturated fat +158.5%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.