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  6. Chia seeds vs. Milkshake

Chia seeds vs. Milkshake — In-Depth Nutrition Comparison

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What are the differences between chia seeds and milkshake?

  • Chia seeds are richer than milkshake in fiber, manganese, phosphorus, copper, selenium, iron, magnesium, vitamin B3, vitamin B1, and calcium.
  • Chia seeds' daily need coverage for fiber is 138% more.
  • Chia seeds have 195 times more manganese than milkshake. While chia seeds have 2.723mg of manganese, milkshake has only 0.014mg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Milk shakes, thick vanilla types in this article.

Infographic

Chia seeds vs Milkshake 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 8.6% 44% 16% 3.8% 17% 11% 49% 12% 1.8% 13%
Contains more MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +332.2%
Contains more PotassiumPotassium +122.4%
Contains more IronIron +7620%
Contains more CopperCopper +1711.8%
Contains more ZincZinc +1074.4%
Contains more PhosphorusPhosphorus +647.8%
Contains less SodiumSodium -83.2%
Contains more ManganeseManganese +19350%
Contains more SeleniumSelenium +2300%

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% 8.3% 1% 18% 7.5% 45% 2.7% 22% 9.7% 65% 0.5% 5.3% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +1966.7%
Contains more Vitamin B3Vitamin B3 +5947.9%
Contains more FolateFolate +600%
Contains more Vitamin B2Vitamin B2 +14.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Milkshake DV% diff.
Polyunsaturated fat 23.665g 0.113g 157%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.014mg 118%
Phosphorus 860mg 115mg 106%
Copper 0.924mg 0.051mg 97%
Selenium 55.2µg 2.3µg 96%
Iron 7.72mg 0.1mg 95%
Magnesium 335mg 12mg 77%
Vitamin B3 8.83mg 0.146mg 54%
Vitamin B1 0.62mg 0.03mg 49%
Calcium 631mg 146mg 49%
Fats 30.74g 3.03g 43%
Zinc 4.58mg 0.39mg 38%
Protein 16.54g 3.86g 25%
Vitamin B12 0µg 0.52µg 22%
Calories 486kcal 112kcal 19%
Folate 49µg 7µg 11%
Carbs 42.12g 17.75g 8%
Vitamin B5 0.368mg 7%
Saturated fat 3.33g 1.886g 7%
Potassium 407mg 183mg 7%
Vitamin D 1.2µg 6%
Vitamin D 48IU 6%
Monounsaturated fat 2.309g 0.875g 4%
Cholesterol 0mg 12mg 4%
Vitamin B6 0.042mg 3%
Vitamin E 0.5mg 0.05mg 3%
Sodium 16mg 95mg 3%
Choline 14.3mg 3%
Vitamin A 25µg 3%
Vitamin B2 0.17mg 0.195mg 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 17.75g N/A
Sugar 17.75g N/A
Vitamin K 0.2µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.054mg 0%
Threonine 0.709mg 0.174mg 0%
Isoleucine 0.801mg 0.234mg 0%
Leucine 1.371mg 0.378mg 0%
Lysine 0.97mg 0.306mg 0%
Methionine 0.588mg 0.097mg 0%
Phenylalanine 1.016mg 0.186mg 0%
Valine 0.95mg 0.258mg 0%
Histidine 0.531mg 0.105mg 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
4% 3% 18% 74%
Protein: 3.86 g
Fats: 3.03 g
Carbs: 17.75 g
Water: 74.45 g
Other: 0.91 g
Contains more ProteinProtein +328.5%
Contains more FatsFats +914.5%
Contains more CarbsCarbs +137.3%
Contains more OtherOther +427.5%
Contains more WaterWater +1183.6%

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
66% 30% 4%
Saturated fat: Sat. Fat 1.886 g
Monounsaturated fat: Mono. Fat 0.875 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +163.9%
Contains more Poly. FatPolyunsaturated fat +20842.5%
Contains less Sat. FatSaturated fat -43.4%

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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. Milkshake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170884/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.