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  6. Chia seeds vs. Pudding

Chia seeds vs. Pudding — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and pudding

  • Chia seeds are higher than pudding in fiber, manganese, phosphorus, selenium, iron, copper, magnesium, vitamin B3, calcium, and vitamin B1.
  • Chia seeds cover your daily fiber needs 134% more than pudding.
  • Chia seeds contain 66 times more vitamin B3 than pudding. While chia seeds contain 8.83mg of vitamin B3, pudding contains only 0.133mg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Puddings, chocolate, dry mix, regular, prepared with whole milk.

Infographic

Chia seeds vs Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more MagnesiumMagnesium +1575%
Contains more CalciumCalcium +495.3%
Contains more PotassiumPotassium +171.3%
Contains more IronIron +2170.6%
Contains more CopperCopper +732.4%
Contains more ZincZinc +854.2%
Contains more PhosphorusPhosphorus +888.5%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +2707.2%
Contains more SeleniumSelenium +1391.9%

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 0% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +1531.6%
Contains more Vitamin B3Vitamin B3 +6539.1%
Contains more FolateFolate +1125%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.157mg

All nutrients comparison - raw data values

Nutrient Chia seeds Pudding DV% diff.
Polyunsaturated fat 23.665g 0.18g 157%
Fiber 34.4g 0.8g 134%
Manganese 2.723mg 0.097mg 114%
Phosphorus 860mg 87mg 110%
Selenium 55.2µg 3.7µg 94%
Iron 7.72mg 0.34mg 92%
Copper 0.924mg 0.111mg 90%
Magnesium 335mg 20mg 75%
Vitamin B3 8.83mg 0.133mg 54%
Calcium 631mg 106mg 53%
Vitamin B1 0.62mg 0.038mg 49%
Fats 30.74g 3.15g 42%
Zinc 4.58mg 0.48mg 37%
Protein 16.54g 3.16g 27%
Calories 486kcal 120kcal 18%
Vitamin B12 0µg 0.31µg 13%
Folate 49µg 4µg 11%
Potassium 407mg 150mg 8%
Vitamin B5 0.326mg 7%
Carbs 42.12g 19.64g 7%
Saturated fat 3.33g 1.81g 7%
Vitamin D 1.1µg 6%
Vitamin D 44IU 6%
Vitamin A 39µg 4%
Monounsaturated fat 2.309g 0.819g 4%
Sodium 16mg 98mg 4%
Cholesterol 0mg 9mg 3%
Vitamin E 0.5mg 0.06mg 3%
Choline 11.3mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin B6 0.03mg 2%
Caffeine 2mg 1%
Vitamin B2 0.17mg 0.157mg 1%
Net carbs 7.72g 18.84g N/A
Sugar 11.96g N/A
Vitamin K 0.3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 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% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more ProteinProtein +423.4%
Contains more FatsFats +875.9%
Contains more CarbsCarbs +114.5%
Contains more OtherOther +421.7%
Contains more WaterWater +1160.9%

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains more Mono. FatMonounsaturated fat +181.9%
Contains more Poly. FatPolyunsaturated fat +13047.2%
Contains less Sat. FatSaturated fat -45.6%

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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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.