Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Spread

Chia seeds vs. Spread — In-Depth Nutrition Comparison

Compare

How are chia seeds and spread different?

  • Chia seeds are higher in fiber, manganese, phosphorus, copper, iron, selenium, magnesium, calcium, and vitamin B3; however, spread is richer in vitamin B12.
  • Daily need coverage for fiber for chia seeds is 137% higher.
  • Chia seeds contain 105 times more manganese than spread. While chia seeds contain 2.723mg of manganese, spread contains only 0.026mg.
  • Spread has a lower glycemic index (0) than chia seeds (15).

Seeds, chia seeds, dried and Sandwich spread, pork, beef are the varieties used in this article.

Infographic

Chia seeds vs Spread 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%
Spread
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +4087.5%
Contains more CalciumCalcium +5158.3%
Contains more PotassiumPotassium +270%
Contains more IronIron +877.2%
Contains more CopperCopper +610.8%
Contains more ZincZinc +349%
Contains more PhosphorusPhosphorus +1357.6%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +10373.1%
Contains more SeleniumSelenium +469.1%

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%
Spread
Spread
8
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +260.5%
Contains more Vitamin B2Vitamin B2 +26.9%
Contains more Vitamin B3Vitamin B3 +410.4%
Contains more FolateFolate +2350%
Contains more Vitamin EVitamin E +248%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Spread DV% diff.
Polyunsaturated fat 23.665g 2.565g 141%
Fiber 34.4g 0.2g 137%
Manganese 2.723mg 0.026mg 117%
Phosphorus 860mg 59mg 114%
Copper 0.924mg 0.13mg 88%
Iron 7.72mg 0.79mg 87%
Selenium 55.2µg 9.7µg 83%
Magnesium 335mg 8mg 78%
Calcium 631mg 12mg 62%
Vitamin B12 0µg 1.12µg 47%
Vitamin B3 8.83mg 1.73mg 44%
Sodium 16mg 1013mg 43%
Vitamin B1 0.62mg 0.172mg 37%
Zinc 4.58mg 1.02mg 32%
Fats 30.74g 17.34g 21%
Protein 16.54g 7.66g 18%
Calories 486kcal 235kcal 13%
Cholesterol 0mg 38mg 13%
Monounsaturated fat 2.309g 7.584g 13%
Folate 49µg 2µg 12%
Saturated fat 3.33g 5.977g 12%
Choline 62.3mg 11%
Carbs 42.12g 11.94g 10%
Potassium 407mg 110mg 9%
Vitamin B5 0.43mg 9%
Vitamin B6 0.12mg 9%
Vitamin E 0.5mg 1.74mg 8%
Vitamin B2 0.17mg 0.134mg 3%
Vitamin D 0.6µg 3%
Vitamin A 26µg 3%
Vitamin D 22IU 3%
Vitamin C 1.6mg 0mg 2%
Vitamin K 1.6µg 1%
Net carbs 7.72g 11.74g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.082mg 0%
Threonine 0.709mg 0.334mg 0%
Isoleucine 0.801mg 0.334mg 0%
Leucine 1.371mg 0.6mg 0%
Lysine 0.97mg 0.663mg 0%
Methionine 0.588mg 0.196mg 0%
Phenylalanine 1.016mg 0.301mg 0%
Valine 0.95mg 0.356mg 0%
Histidine 0.531mg 0.279mg 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
Spread
Spread
1
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +115.9%
Contains more FatsFats +77.3%
Contains more CarbsCarbs +252.8%
Contains more OtherOther +72.7%
Contains more WaterWater +939.3%

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
Spread
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -44.3%
Contains more Poly. FatPolyunsaturated fat +822.6%
Contains more Mono. FatMonounsaturated fat +228.5%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.