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  6. Chia seeds vs. Powdered milk

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

Chia seeds vs Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
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%
~equal in Phosphorus ~776mg

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
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 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Powdered milk 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

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
26% 27% 38% 2% 6%
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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
66% 31% 3%
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%

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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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.