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Chia seeds vs. Pizza — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and pizza

  • Chia seeds are higher than pizza in fiber, manganese, phosphorus, copper, magnesium, iron, selenium, calcium, vitamin B3, and zinc.
  • Chia seeds cover your daily fiber needs 128% more than pizza.
  • Chia seeds contain 14 times more magnesium than pizza. While chia seeds contain 335mg of magnesium, pizza contains only 24mg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Chia seeds vs Pizza 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%
Pizza
Pizza
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +1295.8%
Contains more CalciumCalcium +235.6%
Contains more PotassiumPotassium +136.6%
Contains more IronIron +211.3%
Contains more CopperCopper +780%
Contains more ZincZinc +241.8%
Contains more PhosphorusPhosphorus +298.1%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +656.4%
Contains more SeleniumSelenium +177.4%

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%
Pizza
Pizza
8
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +14.3%
Contains more Vitamin B1Vitamin B1 +59%
Contains more Vitamin B3Vitamin B3 +130.8%
Contains more Vitamin EVitamin E +66%
Contains more Vitamin B2Vitamin B2 +14.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +89.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Pizza DV% diff.
Polyunsaturated fat 23.665g 1.681g 147%
Fiber 34.4g 2.3g 128%
Manganese 2.723mg 0.36mg 103%
Phosphorus 860mg 216mg 92%
Copper 0.924mg 0.105mg 91%
Magnesium 335mg 24mg 74%
Iron 7.72mg 2.48mg 66%
Selenium 55.2µg 19.9µg 64%
Calcium 631mg 188mg 44%
Fats 30.74g 9.69g 32%
Vitamin B3 8.83mg 3.825mg 31%
Zinc 4.58mg 1.34mg 29%
Sodium 16mg 598mg 25%
Vitamin B1 0.62mg 0.39mg 19%
Vitamin B12 0µg 0.42µg 18%
Calories 486kcal 266kcal 11%
Starch 26.95g 11%
Folate 49µg 93µg 11%
Protein 16.54g 11.39g 10%
Vitamin A 69µg 8%
Potassium 407mg 172mg 7%
Vitamin K 6.7µg 6%
Vitamin B6 0.08mg 6%
Cholesterol 0mg 17mg 6%
Saturated fat 3.33g 4.465g 5%
Carbs 42.12g 33.33g 3%
Choline 16.4mg 3%
Vitamin B2 0.17mg 0.195mg 2%
Vitamin E 0.5mg 0.83mg 2%
Fructose 1g 1%
Monounsaturated fat 2.309g 2.608g 1%
Vitamin C 1.6mg 1.4mg 0%
Net carbs 7.72g 31.03g N/A
Sugar 3.58g N/A
Trans fat 0.14g 0.241g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0.41mg 0%
Isoleucine 0.801mg 0.564mg 0%
Leucine 1.371mg 1.139mg 0%
Lysine 0.97mg 0.77mg 0%
Methionine 0.588mg 0.264mg 0%
Phenylalanine 1.016mg 0.664mg 0%
Valine 0.95mg 0.72mg 0%
Histidine 0.531mg 0.355mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 17.83g 0.175g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 5.835g 1.367g 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
Pizza
Pizza
1
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more ProteinProtein +45.2%
Contains more FatsFats +217.2%
Contains more CarbsCarbs +26.4%
Contains more OtherOther +98.3%
Contains more WaterWater +644.3%

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
Pizza
Pizza
1
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -25.4%
Contains more Poly. FatPolyunsaturated fat +1307.8%
Contains more Mono. FatMonounsaturated fat +12.9%

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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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.