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  6. Chia seeds vs. Mashed potato

Chia seeds vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and mashed potato

  • Chia seeds are higher than mashed potato in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B1, and vitamin B3.
  • Chia seeds cover your daily fiber needs 132% more than mashed potato.
  • Chia seeds contain 69 times more selenium than mashed potato. While chia seeds contain 55.2µg of selenium, mashed potato contains only 0.8µg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Fast foods, potato, mashed.

Infographic

Chia seeds vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +3405.6%
Contains more PotassiumPotassium +42.3%
Contains more IronIron +2390.3%
Contains more CopperCopper +2540%
Contains more ZincZinc +1981.8%
Contains more PhosphorusPhosphorus +1357.6%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +2678.6%
Contains more SeleniumSelenium +6800%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B1Vitamin B1 +4033.3%
Contains more Vitamin B2Vitamin B2 +1033.3%
Contains more Vitamin B3Vitamin B3 +717.6%
Contains more FolateFolate +444.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Mashed potato DV% diff.
Polyunsaturated fat 23.665g 1.342g 149%
Fiber 34.4g 1.3g 132%
Manganese 2.723mg 0.098mg 114%
Phosphorus 860mg 59mg 114%
Selenium 55.2µg 0.8µg 99%
Copper 0.924mg 0.035mg 99%
Iron 7.72mg 0.31mg 93%
Magnesium 335mg 15mg 76%
Calcium 631mg 18mg 61%
Vitamin B1 0.62mg 0.015mg 50%
Vitamin B3 8.83mg 1.08mg 48%
Fats 30.74g 2.82g 43%
Zinc 4.58mg 0.22mg 40%
Protein 16.54g 1.65g 30%
Calories 486kcal 89kcal 20%
Saturated fat 3.33g 0.577g 13%
Sodium 16mg 306mg 13%
Vitamin B2 0.17mg 0.015mg 12%
Folate 49µg 9µg 10%
Vitamin B6 0.12mg 9%
Carbs 42.12g 14.65g 9%
Vitamin A 43µg 5%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Potassium 407mg 286mg 4%
Monounsaturated fat 2.309g 0.72g 4%
Vitamin B12 0µg 0.07µg 3%
Choline 13.4mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.42mg 1%
Net carbs 7.72g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0.14g 0.105g 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%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 17.83g 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 5.835g 1.146g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +902.4%
Contains more FatsFats +990.1%
Contains more CarbsCarbs +187.5%
Contains more OtherOther +281%
Contains more WaterWater +1272.8%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +220.7%
Contains more Poly. FatPolyunsaturated fat +1663.4%
Contains less Sat. FatSaturated fat -82.7%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.