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  6. Chia seeds vs. Graham cracker

Chia seeds vs. Graham cracker — In-Depth Nutrition Comparison

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How are chia seeds and graham cracker different?

  • Chia seeds have more fiber, phosphorus, selenium, copper, manganese, magnesium, calcium, iron, zinc, and vitamin B1 than graham cracker.
  • Daily need coverage for fiber for chia seeds is 124% higher.
  • Chia seeds contain 9 times more selenium than graham cracker. While chia seeds contain 55.2µg of selenium, graham cracker contains only 6.3µg.
  • Chia seeds have a lower glycemic index (15) than graham cracker (74).

Seeds, chia seeds, dried and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.

Infographic

Chia seeds vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +737.5%
Contains more CalciumCalcium +719.5%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +104.2%
Contains more CopperCopper +443.5%
Contains more ZincZinc +377.1%
Contains more PhosphorusPhosphorus +364.9%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +167.2%
Contains more SeleniumSelenium +776.2%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +134%
Contains more Vitamin B3Vitamin B3 +98.9%
Contains more Vitamin EVitamin E +202%
Contains more Vitamin B2Vitamin B2 +86.5%
Contains more FolateFolate +85.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Graham cracker DV% diff.
Fiber 34.4g 3.4g 124%
Polyunsaturated fat 23.665g 5.388g 122%
Phosphorus 860mg 185mg 96%
Selenium 55.2µg 6.3µg 89%
Copper 0.924mg 0.17mg 84%
Manganese 2.723mg 1.019mg 74%
Magnesium 335mg 40mg 70%
Calcium 631mg 77mg 55%
Iron 7.72mg 3.78mg 49%
Zinc 4.58mg 0.96mg 33%
Fats 30.74g 10.6g 31%
Vitamin B1 0.62mg 0.265mg 30%
Vitamin B3 8.83mg 4.439mg 27%
Protein 16.54g 6.69g 20%
Sodium 16mg 459mg 19%
Starch 46.56g 19%
Vitamin B6 0.156mg 12%
Vitamin K 14.3µg 12%
Carbs 42.12g 77.66g 12%
Folate 49µg 91µg 11%
Vitamin B2 0.17mg 0.317mg 11%
Saturated fat 3.33g 1.633g 8%
Vitamin B5 0.42mg 8%
Vitamin E 0.5mg 1.51mg 7%
Potassium 407mg 170mg 7%
Calories 486kcal 430kcal 3%
Vitamin C 1.6mg 0mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 7.72g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0.14g 0.055g N/A
Monounsaturated fat 2.309g 2.509g 0%
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 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 5.835g 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +147.2%
Contains more FatsFats +190%
Contains more WaterWater +71.1%
Contains more OtherOther +189.2%
Contains more CarbsCarbs +84.4%

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% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Poly. FatPolyunsaturated fat +339.2%
Contains less Sat. FatSaturated fat -51%
~equal in Monounsaturated fat ~2.509g

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.