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  6. Chia seeds vs. Potato chips

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

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What are the differences between chia seeds and potato chips?

  • Chia seeds are higher in fiber, phosphorus, manganese, selenium, iron, copper, magnesium, and calcium, yet potato chips are higher in vitamin E.
  • Chia seeds' daily need coverage for fiber is 118% more.
  • Chia seeds have 26 times more calcium than potato chips. While chia seeds have 631mg of calcium, potato chips have only 24mg.
  • The amount of saturated fat in chia seeds is lower.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Snacks, potato chips, plain, unsalted types in this article.

Infographic

Chia seeds vs Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +2529.2%
Contains more IronIron +373.6%
Contains more CopperCopper +202%
Contains more ZincZinc +320.2%
Contains more PhosphorusPhosphorus +421.2%
Contains more ManganeseManganese +518.9%
Contains more SeleniumSelenium +581.5%
Contains more PotassiumPotassium +213.3%
Contains less SodiumSodium -50%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin B1Vitamin B1 +271.3%
Contains more Vitamin B3Vitamin B3 +130.7%
Contains more Vitamin CVitamin C +1843.8%
Contains more Vitamin EVitamin E +1722%
Contains more Vitamin B2Vitamin B2 +15.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~45µg

All nutrients comparison - raw data values

Nutrient Chia seeds Potato chips DV% diff.
Fiber 34.4g 4.8g 118%
Manganese 2.723mg 0.44mg 99%
Phosphorus 860mg 165mg 99%
Selenium 55.2µg 8.1µg 86%
Polyunsaturated fat 23.665g 12.17g 77%
Iron 7.72mg 1.63mg 76%
Copper 0.924mg 0.306mg 69%
Magnesium 335mg 67mg 64%
Calcium 631mg 24mg 61%
Vitamin E 0.5mg 9.11mg 57%
Vitamin B6 0.66mg 51%
Vitamin B1 0.62mg 0.167mg 38%
Saturated fat 3.33g 10.96g 35%
Vitamin C 1.6mg 31.1mg 33%
Zinc 4.58mg 1.09mg 32%
Vitamin B3 8.83mg 3.827mg 31%
Potassium 407mg 1275mg 26%
Histidine 0.531mg 153mg 22%
Monounsaturated fat 2.309g 9.84g 19%
Protein 16.54g 7g 19%
Vitamin K 22.1µg 18%
Vitamin B5 0.402mg 8%
Choline 37.5mg 7%
Fats 30.74g 34.6g 6%
Carbs 42.12g 52.9g 4%
Calories 486kcal 536kcal 3%
Vitamin B2 0.17mg 0.197mg 2%
Folate 49µg 45µg 1%
Net carbs 7.72g 48.1g N/A
Sugar 0.22g N/A
Sodium 16mg 8mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.108mg 0%
Threonine 0.709mg 0.253mg 0%
Isoleucine 0.801mg 0.283mg 0%
Leucine 1.371mg 0.419mg 0%
Lysine 0.97mg 0.424mg 0%
Methionine 0.588mg 0.11mg 0%
Phenylalanine 1.016mg 0.31mg 0%
Valine 0.95mg 0.392mg 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
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more ProteinProtein +136.3%
Contains more WaterWater +205.3%
Contains more OtherOther +33.3%
Contains more FatsFats +12.6%
Contains more CarbsCarbs +25.6%

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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -69.6%
Contains more Poly. FatPolyunsaturated fat +94.5%
Contains more Mono. FatMonounsaturated fat +326.2%

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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 chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.