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  6. Chia seeds vs. Pot roast

Chia seeds vs. Pot roast — In-Depth Nutrition Comparison

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How are chia seeds and pot roast different?

  • Chia seeds are higher in fiber, manganese, phosphorus, copper, magnesium, iron, calcium, selenium, and vitamin B1; however, pot roast is richer in vitamin B12.
  • Daily need coverage for fiber for chia seeds is 138% higher.
  • Chia seeds contain 272 times more manganese than pot roast. While chia seeds contain 2.723mg of manganese, pot roast contains only 0.01mg.
  • Pot roast has a lower glycemic index (0) than chia seeds (15).

Seeds, chia seeds, dried and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised are the varieties used in this article.

Infographic

Chia seeds vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +3843.8%
Contains more PotassiumPotassium +76.2%
Contains more IronIron +219%
Contains more CopperCopper +833.3%
Contains more PhosphorusPhosphorus +394.3%
Contains less SodiumSodium -66%
Contains more ManganeseManganese +27130%
Contains more SeleniumSelenium +104.4%
Contains more ZincZinc +45.4%

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%
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% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +950.8%
Contains more Vitamin B3Vitamin B3 +115.1%
Contains more FolateFolate +444.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.51mg
~equal in Vitamin B2 ~0.171mg

All nutrients comparison - raw data values

Nutrient Chia seeds Pot roast DV% diff.
Polyunsaturated fat 23.665g 0.708g 153%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.01mg 118%
Phosphorus 860mg 174mg 98%
Copper 0.924mg 0.099mg 92%
Vitamin B12 0µg 2.13µg 89%
Magnesium 335mg 19mg 75%
Iron 7.72mg 2.42mg 66%
Calcium 631mg 16mg 62%
Selenium 55.2µg 27µg 51%
Vitamin B1 0.62mg 0.059mg 47%
Cholesterol 0mg 116mg 39%
Vitamin B3 8.83mg 4.105mg 30%
Protein 16.54g 28.94g 25%
Vitamin B6 0.283mg 22%
Choline 110.2mg 20%
Zinc 4.58mg 6.66mg 19%
Saturated fat 3.33g 7.548g 19%
Fats 30.74g 19.17g 18%
Monounsaturated fat 2.309g 8.175g 15%
Carbs 42.12g 0g 14%
Vitamin B5 0.571mg 11%
Folate 49µg 9µg 10%
Calories 486kcal 297kcal 9%
Potassium 407mg 231mg 5%
Vitamin K 1.8µg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin D 0.2µg 1%
Vitamin D 8IU 1%
Sodium 16mg 47mg 1%
Net carbs 7.72g 0g N/A
Vitamin E 0.5mg 0.51mg 0%
Vitamin B2 0.17mg 0.171mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.19mg 0%
Threonine 0.709mg 1.156mg 0%
Isoleucine 0.801mg 1.317mg 0%
Leucine 1.371mg 2.302mg 0%
Lysine 0.97mg 2.446mg 0%
Methionine 0.588mg 0.754mg 0%
Phenylalanine 1.016mg 1.143mg 0%
Valine 0.95mg 1.436mg 0%
Histidine 0.531mg 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more FatsFats +60.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-48100%
Contains more ProteinProtein +75%
Contains more WaterWater +794.8%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -55.9%
Contains more Poly. FatPolyunsaturated fat +3242.5%
Contains more Mono. FatMonounsaturated fat +254%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.