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  6. Chia seeds vs. Potato bread

Chia seeds vs. Potato bread — In-Depth Nutrition Comparison

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What are the differences between chia seeds and potato bread?

  • Chia seeds are richer than potato bread in fiber, manganese, copper, selenium, magnesium, phosphorus, iron, vitamin B3, calcium, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 112% more.
  • Chia seeds have 12 times more magnesium than potato bread. While chia seeds have 335mg of magnesium, potato bread has only 28mg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Bread, potato types in this article.

Infographic

Chia seeds vs Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +1096.4%
Contains more CalciumCalcium +235.6%
Contains more IronIron +243.1%
Contains more CopperCopper +883%
Contains more ZincZinc +218.1%
Contains more PhosphorusPhosphorus +133.1%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +976.3%
Contains more SeleniumSelenium +481.1%
Contains more PotassiumPotassium +76.4%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +229.8%
Contains more Vitamin B2Vitamin B2 +60.4%
Contains more Vitamin B3Vitamin B3 +606.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +157.1%
~equal in Vitamin E ~0.47mg

All nutrients comparison - raw data values

Nutrient Chia seeds Potato bread DV% diff.
Polyunsaturated fat 23.665g 0g 158%
Fiber 34.4g 6.3g 112%
Manganese 2.723mg 0.253mg 107%
Copper 0.924mg 0.094mg 92%
Selenium 55.2µg 9.5µg 83%
Magnesium 335mg 28mg 73%
Phosphorus 860mg 369mg 70%
Iron 7.72mg 2.25mg 68%
Vitamin B3 8.83mg 1.25mg 47%
Calcium 631mg 188mg 44%
Fats 30.74g 3.13g 42%
Vitamin B1 0.62mg 0.188mg 36%
Zinc 4.58mg 1.44mg 29%
Folate 49µg 126µg 19%
Vitamin B6 0.232mg 18%
Sodium 16mg 375mg 16%
Vitamin B5 0.817mg 16%
Saturated fat 3.33g 0g 15%
Calories 486kcal 266kcal 11%
Potassium 407mg 718mg 9%
Protein 16.54g 12.5g 8%
Vitamin B12 0µg 0.15µg 6%
Vitamin K 6.8µg 6%
Monounsaturated fat 2.309g 0g 6%
Vitamin B2 0.17mg 0.106mg 5%
Choline 18.4mg 3%
Vitamin A 24µg 3%
Carbs 42.12g 47.07g 2%
Vitamin C 1.6mg 0mg 2%
Vitamin D 0.1µg 1%
Net carbs 7.72g 40.77g N/A
Vitamin D 2IU 0%
Sugar 9.38g N/A
Vitamin E 0.5mg 0.47mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.081mg 0%
Threonine 0.709mg 0.224mg 0%
Isoleucine 0.801mg 0.268mg 0%
Leucine 1.371mg 0.44mg 0%
Lysine 0.97mg 0.311mg 0%
Methionine 0.588mg 0.112mg 0%
Phenylalanine 1.016mg 0.285mg 0%
Valine 0.95mg 0.305mg 0%
Histidine 0.531mg 0.143mg 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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more ProteinProtein +32.3%
Contains more FatsFats +882.1%
Contains more OtherOther +28%
Contains more CarbsCarbs +11.8%
Contains more WaterWater +478.4%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.