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  6. Chia seeds vs. Smoothie

Chia seeds vs. Smoothie — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and smoothie

  • Chia seeds have more fiber, iron, calcium, vitamin B3, and potassium; however, smoothie is higher in vitamin C, vitamin B12, and vitamin A.
  • Chia seeds cover your daily need for fiber, 138% more than smoothie.
  • The glycemic index of smoothie is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Chia seeds vs Smoothie 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.
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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1439%
Contains more PotassiumPotassium +1595.8%
Contains more IronIron +5046.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -44.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +982.1%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +1431.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Smoothie DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 0g 138%
Phosphorus 860mg 123%
Manganese 2.723mg 118%
Copper 0.924mg 103%
Selenium 55.2µg 100%
Iron 7.72mg 0.15mg 95%
Magnesium 335mg 80%
Calcium 631mg 41mg 59%
Vitamin B1 0.62mg 52%
Vitamin B3 8.83mg 0.816mg 50%
Fats 30.74g 0g 47%
Zinc 4.58mg 42%
Protein 16.54g 1.22g 31%
Vitamin C 1.6mg 24.5mg 25%
Calories 486kcal 37kcal 22%
Saturated fat 3.33g 0g 15%
Vitamin B2 0.17mg 13%
Folate 49µg 12%
Potassium 407mg 24mg 11%
Carbs 42.12g 8.16g 11%
Vitamin B12 0µg 0.24µg 10%
Vitamin B6 0.082mg 6%
Monounsaturated fat 2.309g 6%
Vitamin E 0.5mg 3%
Sodium 16mg 29mg 1%
Net carbs 7.72g 8.16g N/A
Sugar 7.35g N/A
Trans fat 0.14g 0g 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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +1255.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +416.2%
Contains more OtherOther +1311.8%
Contains more WaterWater +1456.6%

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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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.