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  6. Chia seeds vs. Marinara sauce

Chia seeds vs. Marinara sauce — In-Depth Nutrition Comparison

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Important differences between chia seeds and marinara sauce

  • Marinara sauce has less fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B1, and zinc.
  • Chia seeds' daily need coverage for fiber is 130% more.
  • Chia seeds have 50 times more selenium than marinara sauce. Chia seeds have 55.2µg of selenium, while marinara sauce has 1.1µg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Chia seeds vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +2237%
Contains more PotassiumPotassium +27.6%
Contains more IronIron +889.7%
Contains more CopperCopper +1040.7%
Contains more ZincZinc +2190%
Contains more PhosphorusPhosphorus +2429.4%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +1887.6%
Contains more SeleniumSelenium +4918.2%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +2483.3%
Contains more Vitamin B2Vitamin B2 +178.7%
Contains more Vitamin B3Vitamin B3 +125.4%
Contains more FolateFolate +276.9%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +380%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Marinara sauce DV% diff.
Polyunsaturated fat 23.665g 0.508g 154%
Fiber 34.4g 1.8g 130%
Phosphorus 860mg 34mg 118%
Manganese 2.723mg 0.137mg 112%
Selenium 55.2µg 1.1µg 98%
Copper 0.924mg 0.081mg 94%
Iron 7.72mg 0.78mg 87%
Magnesium 335mg 18mg 75%
Calcium 631mg 27mg 60%
Vitamin B1 0.62mg 0.024mg 50%
Fats 30.74g 1.48g 45%
Zinc 4.58mg 0.2mg 40%
Vitamin B3 8.83mg 3.917mg 31%
Protein 16.54g 1.41g 30%
Calories 486kcal 51kcal 22%
Saturated fat 3.33g 0.17g 14%
Vitamin E 0.5mg 2.4mg 13%
Vitamin B6 0.173mg 13%
Vitamin K 13.9µg 12%
Carbs 42.12g 8.06g 11%
Folate 49µg 13µg 9%
Vitamin B2 0.17mg 0.061mg 8%
Monounsaturated fat 2.309g 0.377g 5%
Vitamin A 33µg 4%
Potassium 407mg 319mg 3%
Choline 13.7mg 2%
Cholesterol 0mg 2mg 1%
Sodium 16mg 30mg 1%
Vitamin C 1.6mg 2mg 0%
Net carbs 7.72g 6.26g N/A
Sugar 5.5g N/A
Trans fat 0.14g 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 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1073%
Contains more FatsFats +1977%
Contains more CarbsCarbs +422.6%
Contains more OtherOther +189.2%
Contains more WaterWater +1406.7%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +512.5%
Contains more Poly. FatPolyunsaturated fat +4558.5%
Contains less Sat. FatSaturated fat -94.9%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.