Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Gratin

Chia seeds vs. Gratin — In-Depth Nutrition Comparison

Compare

How are chia seeds and gratin different?

  • Chia seeds have more fiber, manganese, phosphorus, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1 than gratin.
  • Daily need coverage for fiber for chia seeds is 130% higher.
  • Chia seeds contain 20 times more selenium than gratin. While chia seeds contain 55.2µg of selenium, gratin contains only 2.7µg.

Seeds, chia seeds, dried and Potatoes, au gratin, home-prepared from recipe using butter are the varieties used in this article.

Infographic

Chia seeds vs Gratin 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%
Gratin
Gratin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +1575%
Contains more CalciumCalcium +430.3%
Contains more IronIron +1106.3%
Contains more CopperCopper +477.5%
Contains more ZincZinc +563.8%
Contains more PhosphorusPhosphorus +661.1%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1591.3%
Contains more SeleniumSelenium +1944.4%
~equal in Potassium ~396mg

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%
Gratin
Gratin
4
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +868.8%
Contains more Vitamin B2Vitamin B2 +46.6%
Contains more Vitamin B3Vitamin B3 +789.2%
Contains more FolateFolate +345.5%
Contains more Vitamin CVitamin C +518.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Gratin DV% diff.
Polyunsaturated fat 23.665g 0.276g 156%
Fiber 34.4g 1.8g 130%
Manganese 2.723mg 0.161mg 111%
Phosphorus 860mg 113mg 107%
Selenium 55.2µg 2.7µg 95%
Iron 7.72mg 0.64mg 89%
Copper 0.924mg 0.16mg 85%
Magnesium 335mg 20mg 75%
Calcium 631mg 119mg 51%
Vitamin B3 8.83mg 0.993mg 49%
Vitamin B1 0.62mg 0.064mg 46%
Fats 30.74g 7.59g 36%
Zinc 4.58mg 0.69mg 35%
Protein 16.54g 5.06g 23%
Calories 486kcal 132kcal 18%
Sodium 16mg 433mg 18%
Vitamin B6 0.174mg 13%
Carbs 42.12g 11.27g 10%
Folate 49µg 11µg 10%
Vitamin C 1.6mg 9.9mg 9%
Cholesterol 0mg 23mg 8%
Vitamin B5 0.387mg 8%
Vitamin A 64µg 7%
Saturated fat 3.33g 4.733g 6%
Vitamin B2 0.17mg 0.116mg 4%
Vitamin E 0.5mg 3%
Net carbs 7.72g 9.47g N/A
Potassium 407mg 396mg 0%
Trans fat 0.14g N/A
Monounsaturated fat 2.309g 2.149g 0%
Tryptophan 0.436mg 0.07mg 0%
Threonine 0.709mg 0.192mg 0%
Isoleucine 0.801mg 0.284mg 0%
Leucine 1.371mg 0.443mg 0%
Lysine 0.97mg 0.381mg 0%
Methionine 0.588mg 0.117mg 0%
Phenylalanine 1.016mg 0.254mg 0%
Valine 0.95mg 0.325mg 0%
Histidine 0.531mg 0.151mg 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
Gratin
Gratin
1
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more ProteinProtein +226.9%
Contains more FatsFats +305%
Contains more CarbsCarbs +273.7%
Contains more OtherOther +130.8%
Contains more WaterWater +1175.9%

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
Gratin
Gratin
0
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -29.6%
Contains more Poly. FatPolyunsaturated fat +8474.3%
~equal in Monounsaturated fat ~2.149g

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Gratin
Gratin vs Corn raw
Corn raw
Gratin
Gratin vs Sweet potato
Sweet potato
Gratin
Gratin vs Tomato
Tomato

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.