Chia seeds vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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The main differences between chia seeds and saltine cracker (includes oyster, soda, soup)
- Chia seeds are richer than saltine cracker (includes oyster, soda, soup) in fiber, phosphorus, manganese, copper, selenium, magnesium, calcium, zinc, and iron.
- Daily need coverage for fiber for chia seeds is 126% higher.
- Chia seeds contain 33 times more calcium than saltine cracker (includes oyster, soda, soup). Chia seeds contain 631mg of calcium, while saltine cracker (includes oyster, soda, soup) contains 19mg.
- Chia seeds contain less sodium.
- Chia seeds have a lower glycemic index than saltine cracker (includes oyster, soda, soup).
Food types used in this article are Seeds, chia seeds, dried and Crackers, saltines (includes oyster, soda, soup).
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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 | +1356.5% |
| Contains more CalciumCalcium | +3221.1% |
| Contains more PotassiumPotassium | +167.8% |
| Contains more IronIron | +38.6% |
| Contains more CopperCopper | +564.7% |
| Contains more ZincZinc | +563.8% |
| Contains more PhosphorusPhosphorus | +743.1% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +296.9% |
| Contains more SeleniumSelenium | +435.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +37.1% |
| Contains more Vitamin EVitamin E | +130% |
| Contains more Vitamin B1Vitamin B1 | +13.2% |
| Contains more Vitamin B2Vitamin B2 | +186.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +173.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 23.665g | 4.835g | 126% |
| Fiber | 34.4g | 2.8g | 126% |
| Phosphorus | 860mg | 102mg | 108% |
| Manganese | 2.723mg | 0.686mg | 89% |
| Copper | 0.924mg | 0.139mg | 87% |
| Selenium | 55.2µg | 10.3µg | 82% |
| Magnesium | 335mg | 23mg | 74% |
| Calcium | 631mg | 19mg | 61% |
| Sodium | 16mg | 941mg | 40% |
| Zinc | 4.58mg | 0.69mg | 35% |
| Fats | 30.74g | 8.64g | 34% |
| Starch | 67.83g | 28% | |
| Iron | 7.72mg | 5.57mg | 27% |
| Vitamin B2 | 0.17mg | 0.487mg | 24% |
| Vitamin K | 25.4µg | 21% | |
| Folate | 49µg | 134µg | 21% |
| Vitamin B3 | 8.83mg | 6.442mg | 15% |
| Protein | 16.54g | 9.46g | 14% |
| Vitamin B5 | 0.536mg | 11% | |
| Carbs | 42.12g | 74.05g | 11% |
| Potassium | 407mg | 152mg | 8% |
| Saturated fat | 3.33g | 1.653g | 8% |
| Vitamin B1 | 0.62mg | 0.702mg | 7% |
| Vitamin B6 | 0.086mg | 7% | |
| Vitamin E | 0.5mg | 1.15mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Choline | 16.7mg | 3% | |
| Calories | 486kcal | 418kcal | 3% |
| Vitamin C | 1.6mg | 0mg | 2% |
| Monounsaturated fat | 2.309g | 1.986g | 1% |
| Net carbs | 7.72g | 71.25g | N/A |
| Sugar | 1.29g | N/A | |
| Vitamin A | 1µg | 0% | |
| Trans fat | 0.14g | 0.167g | N/A |
| Tryptophan | 0.436mg | 0.116mg | 0% |
| Threonine | 0.709mg | 0.268mg | 0% |
| Isoleucine | 0.801mg | 0.333mg | 0% |
| Leucine | 1.371mg | 0.652mg | 0% |
| Lysine | 0.97mg | 0.172mg | 0% |
| Methionine | 0.588mg | 0.147mg | 0% |
| Phenylalanine | 1.016mg | 0.45mg | 0% |
| Valine | 0.95mg | 0.399mg | 0% |
| Histidine | 0.531mg | 0.197mg | 0% |
| Fructose | 0.19g | 0% | |
| Omega-3 - ALA | 17.83g | 0.535g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.003g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | 4.25g | N/A |
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:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more ProteinProtein | +74.8% |
| Contains more FatsFats | +255.8% |
| Contains more WaterWater | +14.9% |
| Contains more OtherOther | +71.4% |
| Contains more CarbsCarbs | +75.8% |
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
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
| Contains more Mono. FatMonounsaturated fat | +16.3% |
| Contains more Poly. FatPolyunsaturated fat | +389.5% |
| Contains less Sat. FatSaturated fat | -50.4% |