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  6. Chia seeds vs. Piña colada

Chia seeds vs. Piña colada — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and piña colada

  • Piña colada has less fiber, phosphorus, selenium, manganese, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds cover your daily need for fiber, 136% more than piña colada.
  • Chia seeds have 123 times more phosphorus than piña colada. While chia seeds have 860mg of phosphorus, piña colada has only 7mg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Chia seeds vs Piña colada 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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +4087.5%
Contains more CalciumCalcium +7787.5%
Contains more PotassiumPotassium +473.2%
Contains more IronIron +3576.2%
Contains more CopperCopper +1069.6%
Contains more ZincZinc +3423.1%
Contains more PhosphorusPhosphorus +12185.7%
Contains more ManganeseManganese +415.7%
Contains more SeleniumSelenium +7785.7%
Contains less SodiumSodium -62.5%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37%
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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +2037.9%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +7383.1%
Contains more FolateFolate +308.3%
Contains more Vitamin CVitamin C +206.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Piña colada DV% diff.
Polyunsaturated fat 23.665g 0.033g 158%
Fiber 34.4g 0.3g 136%
Phosphorus 860mg 7mg 122%
Selenium 55.2µg 0.7µg 99%
Manganese 2.723mg 0.528mg 95%
Iron 7.72mg 0.21mg 94%
Copper 0.924mg 0.079mg 94%
Magnesium 335mg 8mg 78%
Calcium 631mg 8mg 62%
Vitamin B3 8.83mg 0.118mg 54%
Vitamin B1 0.62mg 0.029mg 49%
Fats 30.74g 1.88g 44%
Zinc 4.58mg 0.13mg 40%
Protein 16.54g 0.42g 32%
Calories 486kcal 174kcal 16%
Vitamin B2 0.17mg 0.017mg 12%
Potassium 407mg 71mg 10%
Folate 49µg 12µg 9%
Saturated fat 3.33g 1.636g 8%
Carbs 42.12g 22.66g 6%
Monounsaturated fat 2.309g 0.082g 6%
Vitamin C 1.6mg 4.9mg 4%
Vitamin E 0.5mg 0.02mg 3%
Vitamin B6 0.045mg 3%
Vitamin B5 0.061mg 1%
Net carbs 7.72g 22.36g N/A
Sugar 22.33g N/A
Sodium 16mg 6mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.14g 0g 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%
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
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +3838.1%
Contains more FatsFats +1535.1%
Contains more CarbsCarbs +85.9%
Contains more WaterWater +1020.5%
Contains more OtherOther +109.4%

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +2715.9%
Contains more Poly. FatPolyunsaturated fat +71612.1%
Contains less Sat. FatSaturated fat -50.9%

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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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.