Chia seeds vs. Powdered milk — In-Depth Nutrition Comparison
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How are chia seeds and powdered milk different?
- Chia seeds are richer in fiber, manganese, copper, iron, selenium, magnesium, and vitamin B3, while powdered milk is higher in vitamin B12 and vitamin B2.
- Chia seeds cover your daily need for fiber, 138% more than powdered milk.
- Chia seeds contain 68 times more manganese than powdered milk. Chia seeds contain 2.723mg of manganese, while powdered milk contains 0.04mg.
- Chia seeds are lower in saturated fat.
- Powdered milk has a higher glycemic index (32) than chia seeds (15).
Seeds, chia seeds, dried and Milk, dry, whole, without added vitamin D types were used in this article.
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.
| Contains more MagnesiumMagnesium | +294.1% |
| Contains more IronIron | +1542.6% |
| Contains more CopperCopper | +1055% |
| Contains more ZincZinc | +37.1% |
| Contains less SodiumSodium | -95.7% |
| Contains more ManganeseManganese | +6707.5% |
| Contains more SeleniumSelenium | +238.7% |
| Contains more CalciumCalcium | +44.5% |
| Contains more PotassiumPotassium | +226.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +119.1% |
| Contains more Vitamin B3Vitamin B3 | +1266.9% |
| Contains more FolateFolate | +32.4% |
| Contains more Vitamin CVitamin C | +437.5% |
| Contains more Vitamin EVitamin E | +16% |
| Contains more Vitamin B2Vitamin B2 | +608.8% |
| 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:
26.32 g
Fats:
26.71 g
Carbs:
38.42 g
Water:
2.47 g
Other:
6.08 g
| Contains more FatsFats | +15.1% |
| Contains more WaterWater | +134.8% |
| Contains more ProteinProtein | +59.1% |
| Contains more OtherOther | +26.7% |
~equal in
Carbs
~38.42g
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
16.742 g
Monounsaturated fat:
Mono. Fat
7.924 g
Polyunsaturated fat:
Poly. Fat
0.665 g
| Contains less Sat. FatSaturated fat | -80.1% |
| Contains more Poly. FatPolyunsaturated fat | +3458.6% |
| Contains more Mono. FatMonounsaturated fat | +243.2% |
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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| 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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 23.665g | 0.665g | 153% |
| Fiber | 34.4g | 0g | 138% |
| Vitamin B12 | 0µg | 3.25µg | 135% |
| Manganese | 2.723mg | 0.04mg | 117% |
| Copper | 0.924mg | 0.08mg | 94% |
| Iron | 7.72mg | 0.47mg | 91% |
| Vitamin B2 | 0.17mg | 1.205mg | 80% |
| Selenium | 55.2µg | 16.3µg | 71% |
| Saturated fat | 3.33g | 16.742g | 61% |
| Magnesium | 335mg | 85mg | 60% |
| Vitamin B3 | 8.83mg | 0.646mg | 51% |
| Vitamin B5 | 2.271mg | 45% | |
| Cholesterol | 0mg | 97mg | 32% |
| Vitamin A | 258µg | 29% | |
| Calcium | 631mg | 912mg | 28% |
| Vitamin B1 | 0.62mg | 0.283mg | 28% |
| Potassium | 407mg | 1330mg | 27% |
| Vitamin B6 | 0.302mg | 23% | |
| Choline | 117.4mg | 21% | |
| Protein | 16.54g | 26.32g | 20% |
| Sodium | 16mg | 371mg | 15% |
| Monounsaturated fat | 2.309g | 7.924g | 14% |
| Phosphorus | 860mg | 776mg | 12% |
| Zinc | 4.58mg | 3.34mg | 11% |
| Vitamin C | 1.6mg | 8.6mg | 8% |
| Fats | 30.74g | 26.71g | 6% |
| Vitamin D | 0.5µg | 3% | |
| Folate | 49µg | 37µg | 3% |
| Vitamin D | 20IU | 3% | |
| Vitamin K | 2.2µg | 2% | |
| Calories | 486kcal | 496kcal | 1% |
| Vitamin E | 0.5mg | 0.58mg | 1% |
| Carbs | 42.12g | 38.42g | 1% |
| Net carbs | 7.72g | 38.42g | N/A |
| Sugar | 38.42g | N/A | |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.436mg | 0.371mg | 0% |
| Threonine | 0.709mg | 1.188mg | 0% |
| Isoleucine | 0.801mg | 1.592mg | 0% |
| Leucine | 1.371mg | 2.578mg | 0% |
| Lysine | 0.97mg | 2.087mg | 0% |
| Methionine | 0.588mg | 0.66mg | 0% |
| Phenylalanine | 1.016mg | 1.271mg | 0% |
| Valine | 0.95mg | 1.762mg | 0% |
| Histidine | 0.531mg | 0.714mg | 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%
93%
Minerals Daily Need Coverage Score
221%
106%
Comparison summary
Which food is richer in vitamins?
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 38.42g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 355mg)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 13.412g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 17)
Which food is cheaper?
Chia seeds is cheaper (difference - $2.2)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals