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  6. Chia seeds vs. Garlic powder

Chia seeds vs. Garlic powder — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and garlic powder?

  • Chia seeds are richer in fiber, manganese, phosphorus, magnesium, selenium, calcium, vitamin B3, copper, and iron, yet garlic powder is richer in potassium.
  • Chia seeds' daily need coverage for fiber is 102% higher.
  • Chia seeds have 11 times more vitamin B3 than garlic powder. Chia seeds have 8.83mg of vitamin B3, while garlic powder has 0.796mg.

We used Seeds, chia seeds, dried and Spices, garlic powder types in this comparison.

Infographic

Chia seeds vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +335.1%
Contains more CalciumCalcium +698.7%
Contains more IronIron +36.6%
Contains more CopperCopper +73.4%
Contains more ZincZinc +53.2%
Contains more PhosphorusPhosphorus +107.7%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +178.1%
Contains more SeleniumSelenium +131%
Contains more PotassiumPotassium +193.1%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B1Vitamin B1 +42.5%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B3Vitamin B3 +1009.3%
Contains more Vitamin EVitamin E +34%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~47µg

All nutrients comparison - raw data values

Nutrient Chia seeds Garlic powder DV% diff.
Polyunsaturated fat 23.665g 0.178g 157%
Vitamin B6 1.654mg 127%
Fiber 34.4g 9g 102%
Manganese 2.723mg 0.979mg 76%
Phosphorus 860mg 414mg 64%
Magnesium 335mg 77mg 61%
Selenium 55.2µg 23.9µg 57%
Calcium 631mg 79mg 55%
Vitamin B3 8.83mg 0.796mg 50%
Fats 30.74g 0.73g 46%
Copper 0.924mg 0.533mg 43%
Iron 7.72mg 5.65mg 26%
Potassium 407mg 1193mg 23%
Vitamin B1 0.62mg 0.435mg 15%
Vitamin B5 0.743mg 15%
Zinc 4.58mg 2.99mg 14%
Saturated fat 3.33g 0.249g 14%
Choline 67.5mg 12%
Carbs 42.12g 72.73g 10%
Calories 486kcal 331kcal 8%
Monounsaturated fat 2.309g 0.115g 5%
Vitamin B2 0.17mg 0.141mg 2%
Sodium 16mg 60mg 2%
Vitamin E 0.5mg 0.67mg 1%
Folate 49µg 47µg 1%
Protein 16.54g 16.55g 0%
Vitamin C 1.6mg 1.2mg 0%
Net carbs 7.72g 63.73g N/A
Sugar 2.43g N/A
Vitamin K 0.4µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.121mg 0%
Threonine 0.709mg 0.374mg 0%
Isoleucine 0.801mg 0.414mg 0%
Leucine 1.371mg 0.728mg 0%
Lysine 0.97mg 0.768mg 0%
Methionine 0.588mg 0.111mg 0%
Phenylalanine 1.016mg 0.525mg 0%
Valine 0.95mg 0.667mg 0%
Histidine 0.531mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 17.83g 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more FatsFats +4111%
Contains more OtherOther +35.6%
Contains more CarbsCarbs +72.7%
Contains more WaterWater +11.2%
~equal in Protein ~16.55g

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated fat +1907.8%
Contains more Poly. FatPolyunsaturated fat +13194.9%
Contains less Sat. FatSaturated fat -92.5%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.