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  6. Chia seeds vs. Marshmallow

Chia seeds vs. Marshmallow — In-Depth Nutrition Comparison

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Important differences between chia seeds and marshmallow

  • Marshmallow has less fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 137% more.
  • Chia seeds have 620 times more vitamin B1 than marshmallow. Chia seeds have 0.62mg of vitamin B1, while marshmallow has 0.001mg.
  • Marshmallow has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Candies, marshmallows.

Infographic

Chia seeds vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +16650%
Contains more CalciumCalcium +20933.3%
Contains more PotassiumPotassium +8040%
Contains more IronIron +3256.5%
Contains more CopperCopper +852.6%
Contains more ZincZinc +11350%
Contains more PhosphorusPhosphorus +10650%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +33937.5%
Contains more SeleniumSelenium +3147.1%

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% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +61900%
Contains more Vitamin B2Vitamin B2 +16900%
Contains more Vitamin B3Vitamin B3 +11220.5%
Contains more FolateFolate +4800%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Marshmallow DV% diff.
Polyunsaturated fat 23.665g 0.047g 157%
Fiber 34.4g 0.1g 137%
Phosphorus 860mg 8mg 122%
Manganese 2.723mg 0.008mg 118%
Selenium 55.2µg 1.7µg 97%
Iron 7.72mg 0.23mg 94%
Copper 0.924mg 0.097mg 92%
Magnesium 335mg 2mg 79%
Calcium 631mg 3mg 63%
Vitamin B3 8.83mg 0.078mg 55%
Vitamin B1 0.62mg 0.001mg 52%
Fats 30.74g 0.2g 47%
Zinc 4.58mg 0.04mg 41%
Protein 16.54g 1.8g 29%
Saturated fat 3.33g 0.056g 15%
Carbs 42.12g 81.3g 13%
Vitamin B2 0.17mg 0.001mg 13%
Potassium 407mg 5mg 12%
Folate 49µg 1µg 12%
Calories 486kcal 318kcal 8%
Monounsaturated fat 2.309g 0.08g 6%
Vitamin E 0.5mg 0mg 3%
Sodium 16mg 80mg 3%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 81.2g N/A
Sugar 57.56g N/A
Vitamin B5 0.005mg 0%
Vitamin B6 0.003mg 0%
Trans fat 0.14g N/A
Choline 0.1mg 0%
Tryptophan 0.436mg 0mg 0%
Threonine 0.709mg 0.035mg 0%
Isoleucine 0.801mg 0.028mg 0%
Leucine 1.371mg 0.066mg 0%
Lysine 0.97mg 0.077mg 0%
Methionine 0.588mg 0.015mg 0%
Phenylalanine 1.016mg 0.042mg 0%
Valine 0.95mg 0.05mg 0%
Histidine 0.531mg 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +818.9%
Contains more FatsFats +15270%
Contains more OtherOther +1500%
Contains more CarbsCarbs +93%
Contains more WaterWater +182.8%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +2786.3%
Contains more Poly. FatPolyunsaturated fat +50251.1%
Contains less Sat. FatSaturated fat -98.3%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.