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  6. Chia seeds vs. Pretzel

Chia seeds vs. Pretzel — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and pretzel

  • Pretzel has less fiber, phosphorus, selenium, copper, manganese, magnesium, calcium, iron, and zinc than chia seeds.
  • Chia seeds cover your daily need for fiber, 124% more than pretzel.
  • Chia seeds have 23 times more calcium than pretzel. While chia seeds have 631mg of calcium, pretzel has only 27mg.
  • Chia seeds have less sodium.
  • The glycemic index of pretzel is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Snacks, pretzels, hard, plain, salted.

Infographic

Chia seeds vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +1055.2%
Contains more CalciumCalcium +2237%
Contains more PotassiumPotassium +82.5%
Contains more IronIron +68.6%
Contains more CopperCopper +492.3%
Contains more ZincZinc +340.4%
Contains more PhosphorusPhosphorus +571.9%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +168.3%
Contains more SeleniumSelenium +1154.5%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B3Vitamin B3 +67.6%
Contains more Vitamin CVitamin C +31.3%
Contains more Vitamin B2Vitamin B2 +95.3%
Contains more FolateFolate +238.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.47mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Pretzel DV% diff.
Polyunsaturated fat 23.665g 1.291g 149%
Fiber 34.4g 3.4g 124%
Phosphorus 860mg 128mg 105%
Selenium 55.2µg 4.4µg 92%
Copper 0.924mg 0.156mg 85%
Manganese 2.723mg 1.015mg 74%
Magnesium 335mg 29mg 73%
Calcium 631mg 27mg 60%
Sodium 16mg 1240mg 53%
Fats 30.74g 2.93g 43%
Iron 7.72mg 4.58mg 39%
Zinc 4.58mg 1.04mg 32%
Starch 72.58g 30%
Folate 49µg 166µg 29%
Vitamin B3 8.83mg 5.27mg 22%
Vitamin B1 0.62mg 0.424mg 16%
Carbs 42.12g 80.39g 13%
Saturated fat 3.33g 0.391g 13%
Protein 16.54g 10.04g 13%
Vitamin B2 0.17mg 0.332mg 12%
Vitamin B5 0.322mg 6%
Vitamin B6 0.074mg 6%
Choline 29.5mg 5%
Calories 486kcal 384kcal 5%
Potassium 407mg 223mg 5%
Monounsaturated fat 2.309g 0.727g 4%
Vitamin K 2.8µg 2%
Vitamin C 1.6mg 2.1mg 1%
Net carbs 7.72g 76.99g N/A
Sugar 2.21g N/A
Vitamin E 0.5mg 0.47mg 0%
Trans fat 0.14g 0.004g N/A
Tryptophan 0.436mg 0.097mg 0%
Threonine 0.709mg 0.25mg 0%
Isoleucine 0.801mg 0.407mg 0%
Leucine 1.371mg 0.757mg 0%
Lysine 0.97mg 0.257mg 0%
Methionine 0.588mg 0.177mg 0%
Phenylalanine 1.016mg 0.52mg 0%
Valine 0.95mg 0.48mg 0%
Histidine 0.531mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 17.83g 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 5.835g 1.223g 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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more ProteinProtein +64.7%
Contains more FatsFats +949.1%
Contains more WaterWater +85.3%
Contains more OtherOther +36.8%
Contains more CarbsCarbs +90.9%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +217.6%
Contains more Poly. FatPolyunsaturated fat +1733.1%
Contains less Sat. FatSaturated fat -88.3%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.