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  6. Chia seeds vs. Papadum

Chia seeds vs. Papadum — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and papadum?

  • Chia seeds are richer in selenium, phosphorus, fiber, manganese, calcium, vitamin B3, and vitamin B1, yet papadum is richer in folate and potassium.
  • Chia seeds' daily need coverage for selenium is 85% higher.
  • Chia seeds have 6 times more vitamin B3 than papadum. Chia seeds have 8.83mg of vitamin B3, while papadum has 1.472mg.
  • Chia seeds contain less sodium.
  • Chia seeds have a lower glycemic index than papadum.

We used Seeds, chia seeds, dried and Papad types in this comparison.

Infographic

Chia seeds vs Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains more MagnesiumMagnesium +23.6%
Contains more CalciumCalcium +341.3%
Contains more ZincZinc +34.7%
Contains more PhosphorusPhosphorus +123.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +74.3%
Contains more SeleniumSelenium +565.1%
Contains more PotassiumPotassium +145.7%
~equal in Iron ~7.8mg
~equal in Copper ~0.998mg

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +123.8%
Contains more Vitamin B3Vitamin B3 +499.9%
Contains more Vitamin B2Vitamin B2 +51.8%
Contains more FolateFolate +346.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Papadum DV% diff.
Polyunsaturated fat 23.665g 1.148g 150%
Selenium 55.2µg 8.3µg 85%
Sodium 16mg 1745mg 75%
Phosphorus 860mg 385mg 68%
Fiber 34.4g 18.6g 63%
Manganese 2.723mg 1.562mg 50%
Calcium 631mg 143mg 49%
Vitamin B3 8.83mg 1.472mg 46%
Folate 49µg 219µg 43%
Fats 30.74g 3.25g 42%
Vitamin B1 0.62mg 0.277mg 29%
Vitamin B6 0.285mg 22%
Protein 16.54g 25.56g 18%
Vitamin B5 0.917mg 18%
Potassium 407mg 1000mg 17%
Magnesium 335mg 271mg 15%
Zinc 4.58mg 3.4mg 11%
Saturated fat 3.33g 1.084g 10%
Copper 0.924mg 0.998mg 8%
Vitamin B2 0.17mg 0.258mg 7%
Calories 486kcal 371kcal 6%
Carbs 42.12g 59.87g 6%
Monounsaturated fat 2.309g 0.532g 4%
Vitamin E 0.5mg 0.05mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin A 13µg 1%
Iron 7.72mg 7.8mg 1%
Cholesterol 0mg 4mg 1%
Net carbs 7.72g 41.27g N/A
Vitamin K 0.4µg 0%
Trans fat 0.14g N/A
Choline 0.4mg 0%
Tryptophan 0.436mg 0.266mg 0%
Threonine 0.709mg 0.886mg 0%
Isoleucine 0.801mg 1.303mg 0%
Leucine 1.371mg 2.115mg 0%
Lysine 0.97mg 1.695mg 0%
Methionine 0.588mg 0.372mg 0%
Phenylalanine 1.016mg 1.491mg 0%
Valine 0.95mg 1.434mg 0%
Histidine 0.531mg 0.715mg 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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more FatsFats +845.8%
Contains more WaterWater +66.2%
Contains more ProteinProtein +54.5%
Contains more CarbsCarbs +42.1%
Contains more OtherOther +63.1%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains more Mono. FatMonounsaturated fat +334%
Contains more Poly. FatPolyunsaturated fat +1961.4%
Contains less Sat. FatSaturated fat -67.4%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.