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  6. Chia seeds vs. Fish sandwich

Chia seeds vs. Fish sandwich — In-Depth Nutrition Comparison

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Differences between chia seeds and fish sandwiches

  • Fish sandwiches contain less fiber, manganese, phosphorus, copper, iron, magnesium, selenium, calcium, vitamin B3, and zinc than chia seeds.
  • Chia seeds' daily need coverage for fiber is 134% higher.
  • Fish sandwiches contain 17 times less calcium than chia seeds. Chia seeds contain 631mg of calcium, while fish sandwiches contain 37mg.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of fish sandwiches is 56.

The food types used in this comparison are Seeds, chia seeds, dried and Fast foods, fish sandwich, with tartar sauce.

Infographic

Chia seeds vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +1605.4%
Contains more PotassiumPotassium +97.6%
Contains more IronIron +414.7%
Contains more CopperCopper +1132%
Contains more ZincZinc +834.7%
Contains more PhosphorusPhosphorus +641.4%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +931.4%
Contains more SeleniumSelenium +206.7%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin B1Vitamin B1 +195.2%
Contains more Vitamin B2Vitamin B2 +21.4%
Contains more Vitamin B3Vitamin B3 +310.7%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.55mg
~equal in Folate ~46µg

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +60.7%
Contains more FatsFats +146.9%
Contains more CarbsCarbs +57.8%
Contains more OtherOther +125.4%
Contains more WaterWater +735.2%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Poly. FatPolyunsaturated fat +278.2%
Contains less Sat. FatSaturated fat -41.5%
Contains more Mono. FatMonounsaturated fat +12.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Fish sandwich
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Fish sandwich DV% diff.
Fiber 34.4g 1g 134%
Polyunsaturated fat 23.665g 6.257g 116%
Manganese 2.723mg 0.264mg 107%
Phosphorus 860mg 116mg 106%
Copper 0.924mg 0.075mg 94%
Iron 7.72mg 1.5mg 78%
Magnesium 335mg 25mg 74%
Selenium 55.2µg 18µg 68%
Calcium 631mg 37mg 59%
Vitamin B3 8.83mg 2.15mg 42%
Zinc 4.58mg 0.49mg 37%
Vitamin B1 0.62mg 0.21mg 34%
Vitamin B12 0µg 0.68µg 28%
Fats 30.74g 12.45g 28%
Sodium 16mg 602mg 25%
Protein 16.54g 10.29g 13%
Cholesterol 0mg 35mg 12%
Vitamin K 13.6µg 11%
Calories 486kcal 257kcal 11%
Vitamin B5 0.37mg 7%
Potassium 407mg 206mg 6%
Saturated fat 3.33g 1.949g 6%
Choline 28.9mg 5%
Vitamin B6 0.07mg 5%
Carbs 42.12g 26.69g 5%
Vitamin B2 0.17mg 0.14mg 2%
Fructose 1.47g 2%
Vitamin A 6µg 1%
Vitamin D 9IU 1%
Folate 49µg 46µg 1%
Monounsaturated fat 2.309g 2.595g 1%
Vitamin D 0.2µg 1%
Vitamin C 1.6mg 1.8mg 0%
Net carbs 7.72g 25.69g N/A
Sugar 3.53g N/A
Vitamin E 0.5mg 0.55mg 0%
Trans fat 0.14g 0.08g 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 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 17.83g 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.835g 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Fish sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Chia seeds
27%
Fish sandwich
Minerals Daily Need Coverage Score
221%
Chia seeds
40%
Fish sandwich

Comparison summary

Which food is lower in Saturated fat?
Fish sandwich
Fish sandwich is lower in Saturated fat (difference - 1.381g)
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 586mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.