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  6. Chia seeds vs. Potato pancake

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

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How are chia seeds and potato pancake different?

  • Chia seeds are higher than potato pancake in fiber, manganese, phosphorus, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily need for fiber, 124% more than potato pancake.
  • Chia seeds contain 20 times more calcium than potato pancake. Chia seeds contain 631mg of calcium, while potato pancake contains 32mg.

Seeds, chia seeds, dried and Potato pancakes types were used in this article.

Infographic

Chia seeds vs Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more MagnesiumMagnesium +830.6%
Contains more CalciumCalcium +1871.9%
Contains more IronIron +362.3%
Contains more CopperCopper +413.3%
Contains more ZincZinc +554.3%
Contains more PhosphorusPhosphorus +571.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +947.3%
Contains more SeleniumSelenium +520.2%
Contains more PotassiumPotassium +52.8%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +292.4%
Contains more Vitamin B3Vitamin B3 +428.1%
Contains more FolateFolate +19.5%
Contains more Vitamin CVitamin C +1625%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.173mg

All nutrients comparison - raw data values

Nutrient Chia seeds Potato pancake DV% diff.
Fiber 34.4g 3.3g 124%
Polyunsaturated fat 23.665g 7.516g 108%
Manganese 2.723mg 0.26mg 107%
Phosphorus 860mg 128mg 105%
Selenium 55.2µg 8.9µg 84%
Copper 0.924mg 0.18mg 83%
Iron 7.72mg 1.67mg 76%
Magnesium 335mg 36mg 71%
Calcium 631mg 32mg 60%
Vitamin B3 8.83mg 1.672mg 45%
Vitamin B1 0.62mg 0.158mg 39%
Zinc 4.58mg 0.7mg 35%
Vitamin B6 0.448mg 34%
Sodium 16mg 764mg 33%
Cholesterol 0mg 95mg 32%
Vitamin C 1.6mg 27.6mg 29%
Fats 30.74g 14.76g 25%
Protein 16.54g 6.08g 21%
Vitamin B5 0.757mg 15%
Choline 74.2mg 13%
Vitamin B12 0µg 0.29µg 12%
Calories 486kcal 268kcal 11%
Starch 20.88g 9%
Potassium 407mg 622mg 6%
Carbs 42.12g 27.81g 5%
Vitamin A 32µg 4%
Saturated fat 3.33g 2.496g 4%
Monounsaturated fat 2.309g 3.73g 4%
Vitamin D 0.3µg 2%
Vitamin E 0.5mg 0.23mg 2%
Vitamin K 2.7µg 2%
Folate 49µg 41µg 2%
Vitamin D 11IU 1%
Fructose 0.56g 1%
Net carbs 7.72g 24.51g N/A
Sugar 1.79g N/A
Vitamin B2 0.17mg 0.173mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.087mg 0%
Threonine 0.709mg 0.24mg 0%
Isoleucine 0.801mg 0.28mg 0%
Leucine 1.371mg 0.442mg 0%
Lysine 0.97mg 0.389mg 0%
Methionine 0.588mg 0.137mg 0%
Phenylalanine 1.016mg 0.3mg 0%
Valine 0.95mg 0.369mg 0%
Histidine 0.531mg 0.141mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.008g N/A
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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more ProteinProtein +172%
Contains more FatsFats +108.3%
Contains more CarbsCarbs +51.5%
Contains more OtherOther +34.1%
Contains more WaterWater +723.6%

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains more Poly. FatPolyunsaturated fat +214.9%
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +61.5%

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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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.