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  6. Chia seeds vs. Hamburger

Chia seeds vs. Hamburger — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and hamburgers?

  • Chia seeds are richer in fiber, manganese, phosphorus, copper, magnesium, iron, calcium, vitamin B1, and vitamin B3, yet hamburgers are richer in vitamin B12.
  • Chia seeds' daily need coverage for fiber is 134% higher.
  • Chia seeds have 17 times more magnesium than hamburgers. Chia seeds have 335mg of magnesium, while hamburgers have 20mg.
  • Chia seeds have a lower glycemic index than hamburgers.

We used Seeds, chia seeds, dried and Fast foods, hamburger; double, regular, patty; plain types in this comparison.

Infographic

Chia seeds vs Hamburger 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% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +1575%
Contains more CalciumCalcium +518.6%
Contains more PotassiumPotassium +80.1%
Contains more IronIron +168.1%
Contains more CopperCopper +915.4%
Contains more ZincZinc +59.6%
Contains more PhosphorusPhosphorus +532.4%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1154.8%
Contains more SeleniumSelenium +∞%

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% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B3Vitamin B3 +64.6%
Contains more Vitamin B2Vitamin B2 +47.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +14.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Hamburger DV% diff.
Polyunsaturated fat 23.665g 0.38g 155%
Fiber 34.4g 0.9g 134%
Manganese 2.723mg 0.217mg 109%
Phosphorus 860mg 136mg 103%
Selenium 55.2µg 100%
Copper 0.924mg 0.091mg 93%
Magnesium 335mg 20mg 75%
Iron 7.72mg 2.88mg 61%
Vitamin B12 0µg 1.44µg 60%
Calcium 631mg 102mg 53%
Vitamin B1 0.62mg 0.217mg 34%
Fats 30.74g 14.36g 25%
Vitamin B3 8.83mg 5.365mg 22%
Sodium 16mg 414mg 17%
Vitamin B6 0.203mg 16%
Cholesterol 0mg 47mg 16%
Zinc 4.58mg 2.87mg 16%
Calories 486kcal 295kcal 10%
Saturated fat 3.33g 5.096g 8%
Monounsaturated fat 2.309g 5.495g 8%
Vitamin B5 0.31mg 6%
Vitamin B2 0.17mg 0.25mg 6%
Carbs 42.12g 24.1g 6%
Potassium 407mg 226mg 5%
Fructose 2.03g 3%
Vitamin E 0.5mg 3%
Folate 49µg 56µg 2%
Vitamin C 1.6mg 0mg 2%
Protein 16.54g 17.08g 1%
Net carbs 7.72g 23.2g N/A
Sugar 4.15g N/A
Trans fat 0.14g 0.814g N/A
Tryptophan 0.436mg 0.206mg 0%
Threonine 0.709mg 0.666mg 0%
Isoleucine 0.801mg 0.716mg 0%
Leucine 1.371mg 1.319mg 0%
Lysine 0.97mg 1.226mg 0%
Methionine 0.588mg 0.37mg 0%
Phenylalanine 1.016mg 0.677mg 0%
Valine 0.95mg 0.823mg 0%
Histidine 0.531mg 0.505mg 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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more FatsFats +114.1%
Contains more CarbsCarbs +74.8%
Contains more OtherOther +168.2%
Contains more WaterWater +635.7%
~equal in Protein ~17.08g

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -34.7%
Contains more Poly. FatPolyunsaturated fat +6127.6%
Contains more Mono. FatMonounsaturated fat +138%

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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

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.