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.
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
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
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
45%
Minerals Daily Need Coverage Score
221%
57%
Comparison summary
Which food is lower in glycemic index?
Pot roast is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 4.218g)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)