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  6. Chia seeds vs. Pancake

Chia seeds vs. Pancake — In-Depth Nutrition Comparison

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How are chia seeds and pancake different?

  • Chia seeds have more manganese, phosphorus, copper, magnesium, iron, selenium, vitamin B3, calcium, zinc, and vitamin B1 than pancake.
  • Daily need coverage for manganese for chia seeds is 110% higher.
  • Chia seeds contain 21 times more magnesium than pancake. While chia seeds contain 335mg of magnesium, pancake contains only 16mg.
  • Chia seeds have a lower glycemic index (15) than pancake (66).

Seeds, chia seeds, dried and Pancakes, plain, prepared from recipe are the varieties used in this article.

Infographic

Chia seeds vs Pancake infographic
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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% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +1993.8%
Contains more CalciumCalcium +188.1%
Contains more PotassiumPotassium +208.3%
Contains more IronIron +328.9%
Contains more CopperCopper +1785.7%
Contains more ZincZinc +717.9%
Contains more PhosphorusPhosphorus +440.9%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1261.5%
Contains more SeleniumSelenium +270.5%

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +208.5%
Contains more Vitamin B3Vitamin B3 +463.5%
Contains more FolateFolate +28.9%
Contains more Vitamin B2Vitamin B2 +65.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Pancake DV% diff.
Fiber 34.4g 138%
Polyunsaturated fat 23.665g 4.447g 128%
Manganese 2.723mg 0.2mg 110%
Phosphorus 860mg 159mg 100%
Copper 0.924mg 0.049mg 97%
Magnesium 335mg 16mg 76%
Iron 7.72mg 1.8mg 74%
Selenium 55.2µg 14.9µg 73%
Vitamin B3 8.83mg 1.567mg 45%
Calcium 631mg 219mg 41%
Zinc 4.58mg 0.56mg 37%
Vitamin B1 0.62mg 0.201mg 35%
Fats 30.74g 9.7g 32%
Protein 16.54g 6.4g 20%
Cholesterol 0mg 59mg 20%
Sodium 16mg 439mg 18%
Calories 486kcal 227kcal 13%
Vitamin B12 0µg 0.22µg 9%
Vitamin B2 0.17mg 0.281mg 9%
Potassium 407mg 132mg 8%
Vitamin B5 0.405mg 8%
Vitamin A 54µg 6%
Carbs 42.12g 28.3g 5%
Saturated fat 3.33g 2.122g 5%
Vitamin B6 0.046mg 4%
Vitamin E 0.5mg 3%
Folate 49µg 38µg 3%
Vitamin C 1.6mg 0.3mg 1%
Net carbs 7.72g 28.3g N/A
Trans fat 0.14g N/A
Monounsaturated fat 2.309g 2.474g 0%
Tryptophan 0.436mg 0.08mg 0%
Threonine 0.709mg 0.237mg 0%
Isoleucine 0.801mg 0.297mg 0%
Leucine 1.371mg 0.513mg 0%
Lysine 0.97mg 0.321mg 0%
Methionine 0.588mg 0.147mg 0%
Phenylalanine 1.016mg 0.319mg 0%
Valine 0.95mg 0.335mg 0%
Histidine 0.531mg 0.152mg 0%
Omega-3 - DHA 0.005g N/A
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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +158.4%
Contains more FatsFats +216.9%
Contains more CarbsCarbs +48.8%
Contains more OtherOther +77.8%
Contains more WaterWater +812.1%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains more Poly. FatPolyunsaturated fat +432.2%
Contains less Sat. FatSaturated fat -36.3%
~equal in Monounsaturated fat ~2.474g

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.