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  6. Chia seeds vs. Fruitcake

Chia seeds vs. Fruitcake — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and fruitcake?

  • Fruitcake has less fiber, phosphorus, manganese, copper, selenium, magnesium, iron, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 123% higher.
  • Chia seeds have 28 times more selenium than fruitcake. Chia seeds have 55.2µg of selenium, while fruitcake has 2µg.
  • Chia seeds have a lower glycemic index than fruitcake.

We used Seeds, chia seeds, dried and Cake, fruitcake, commercially prepared types in this comparison.

Infographic

Chia seeds vs Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +1993.8%
Contains more CalciumCalcium +1812.1%
Contains more PotassiumPotassium +166%
Contains more IronIron +272.9%
Contains more CopperCopper +1748%
Contains more ZincZinc +1596.3%
Contains more PhosphorusPhosphorus +1553.8%
Contains less SodiumSodium -84.2%
Contains more ManganeseManganese +1137.7%
Contains more SeleniumSelenium +2660%

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin B1Vitamin B1 +1140%
Contains more Vitamin B2Vitamin B2 +71.7%
Contains more Vitamin B3Vitamin B3 +1016.3%
Contains more FolateFolate +145%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Fruitcake DV% diff.
Polyunsaturated fat 23.665g 3.323g 136%
Fiber 34.4g 3.7g 123%
Phosphorus 860mg 52mg 115%
Manganese 2.723mg 0.22mg 109%
Selenium 55.2µg 2µg 97%
Copper 0.924mg 0.05mg 97%
Magnesium 335mg 16mg 76%
Iron 7.72mg 2.07mg 71%
Calcium 631mg 33mg 60%
Vitamin B3 8.83mg 0.791mg 50%
Vitamin B1 0.62mg 0.05mg 48%
Zinc 4.58mg 0.27mg 39%
Fats 30.74g 9.1g 33%
Protein 16.54g 2.9g 27%
Saturated fat 3.33g 1.048g 10%
Calories 486kcal 324kcal 8%
Folate 49µg 20µg 7%
Potassium 407mg 153mg 7%
Carbs 42.12g 61.6g 6%
Vitamin B2 0.17mg 0.099mg 5%
Vitamin B5 0.226mg 5%
Monounsaturated fat 2.309g 4.2g 5%
Sodium 16mg 101mg 4%
Vitamin B6 0.046mg 4%
Vitamin E 0.5mg 0.9mg 3%
Choline 8.9mg 2%
Cholesterol 0mg 5mg 2%
Vitamin C 1.6mg 0.5mg 1%
Vitamin K 1.5µg 1%
Vitamin A 7µg 1%
Net carbs 7.72g 57.9g N/A
Sugar 27.42g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.042mg 0%
Threonine 0.709mg 0.102mg 0%
Isoleucine 0.801mg 0.121mg 0%
Leucine 1.371mg 0.206mg 0%
Lysine 0.97mg 0.121mg 0%
Methionine 0.588mg 0.059mg 0%
Phenylalanine 1.016mg 0.14mg 0%
Valine 0.95mg 0.144mg 0%
Histidine 0.531mg 0.071mg 0%
Omega-3 - DHA 0.001g N/A
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
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more ProteinProtein +470.3%
Contains more FatsFats +237.8%
Contains more OtherOther +336.4%
Contains more CarbsCarbs +46.2%
Contains more WaterWater +336.2%

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
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains more Poly. FatPolyunsaturated fat +612.2%
Contains less Sat. FatSaturated fat -68.5%
Contains more Mono. FatMonounsaturated fat +81.9%

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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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.