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  6. Chia seeds vs. Potato salad

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

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Significant differences between chia seeds and potato salad

  • The amount of fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in potato salad.
  • Chia seeds cover your daily fiber needs 132% more than potato salad.
  • Potato salad has 33 times less calcium than chia seeds. Chia seeds have 631mg of calcium, while potato salad has 19mg.
  • Potato salad has a higher glycemic index. The glycemic index of potato salad is 45, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Potato salad, home-prepared.

Infographic

Chia seeds vs Potato salad infographic
Infographic link

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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +3221.1%
Contains more PotassiumPotassium +60.2%
Contains more IronIron +1087.7%
Contains more CopperCopper +683.1%
Contains more ZincZinc +1377.4%
Contains more PhosphorusPhosphorus +1553.8%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +2596%
Contains more SeleniumSelenium +1246.3%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +705.2%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +892.1%
Contains more FolateFolate +600%
Contains more Vitamin CVitamin C +525%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Potato salad DV% diff.
Polyunsaturated fat 23.665g 3.737g 133%
Fiber 34.4g 1.3g 132%
Phosphorus 860mg 52mg 115%
Manganese 2.723mg 0.101mg 114%
Selenium 55.2µg 4.1µg 93%
Copper 0.924mg 0.118mg 90%
Iron 7.72mg 0.65mg 88%
Magnesium 335mg 15mg 76%
Calcium 631mg 19mg 61%
Vitamin B3 8.83mg 0.89mg 50%
Vitamin B1 0.62mg 0.077mg 45%
Zinc 4.58mg 0.31mg 39%
Fats 30.74g 8.2g 35%
Protein 16.54g 2.68g 28%
Cholesterol 0mg 68mg 23%
Sodium 16mg 529mg 22%
Calories 486kcal 143kcal 17%
Vitamin B5 0.534mg 11%
Vitamin B6 0.141mg 11%
Folate 49µg 7µg 11%
Carbs 42.12g 11.17g 10%
Vitamin C 1.6mg 10mg 9%
Saturated fat 3.33g 1.429g 9%
Vitamin B2 0.17mg 0.06mg 8%
Potassium 407mg 254mg 5%
Vitamin A 32µg 4%
Vitamin E 0.5mg 3%
Net carbs 7.72g 9.87g N/A
Trans fat 0.14g N/A
Monounsaturated fat 2.309g 2.48g 0%
Tryptophan 0.436mg 0.042mg 0%
Threonine 0.709mg 0.116mg 0%
Isoleucine 0.801mg 0.141mg 0%
Leucine 1.371mg 0.202mg 0%
Lysine 0.97mg 0.171mg 0%
Methionine 0.588mg 0.066mg 0%
Phenylalanine 1.016mg 0.135mg 0%
Valine 0.95mg 0.172mg 0%
Histidine 0.531mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +517.2%
Contains more FatsFats +274.9%
Contains more CarbsCarbs +277.1%
Contains more OtherOther +146.2%
Contains more WaterWater +1210.3%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Poly. FatPolyunsaturated fat +533.3%
Contains less Sat. FatSaturated fat -57.1%
~equal in Monounsaturated fat ~2.48g

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.