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  6. Chia seeds vs. Strudel

Chia seeds vs. Strudel — In-Depth Nutrition Comparison

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The main differences between chia seeds and strudel

  • Chia seeds are richer in fiber, phosphorus, magnesium, zinc, calcium, iron, and vitamin B3, yet strudel is richer in vitamin B12 and vitamin A.
  • Daily need coverage for fiber for chia seeds is 133% higher.
  • Chia seeds contain 26 times more magnesium than strudel. Chia seeds contain 335mg of magnesium, while strudel contains 13mg.
  • Chia seeds contain less sodium.
  • Chia seeds have a lower glycemic index than strudel.

Food types used in this article are Seeds, chia seeds, dried and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.

Infographic

Chia seeds vs Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains more MagnesiumMagnesium +2476.9%
Contains more CalciumCalcium +115.4%
Contains more PotassiumPotassium +473.2%
Contains more IronIron +30.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +1045%
Contains more PhosphorusPhosphorus +227%
Contains less SodiumSodium -97.7%
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 0% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +59%
Contains more Vitamin B3Vitamin B3 +66.6%
Contains more Vitamin B2Vitamin B2 +164.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +51%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Strudel DV% diff.
Fiber 34.4g 1.2g 133%
Polyunsaturated fat 23.665g 4.6g 127%
Manganese 2.723mg 118%
Copper 0.924mg 103%
Selenium 55.2µg 100%
Phosphorus 860mg 263mg 85%
Magnesium 335mg 13mg 77%
Vitamin B12 0µg 1.6µg 67%
Vitamin A 395µg 44%
Vitamin B6 0.53mg 41%
Zinc 4.58mg 0.4mg 38%
Calcium 631mg 293mg 34%
Fats 30.74g 11g 30%
Sodium 16mg 691mg 29%
Protein 16.54g 5g 23%
Iron 7.72mg 5.9mg 23%
Vitamin B2 0.17mg 0.45mg 22%
Vitamin B3 8.83mg 5.3mg 22%
Vitamin B1 0.62mg 0.39mg 19%
Potassium 407mg 71mg 10%
Calories 486kcal 318kcal 8%
Folate 49µg 74µg 6%
Cholesterol 0mg 12mg 4%
Vitamin E 0.5mg 0mg 3%
Carbs 42.12g 50g 3%
Saturated fat 3.33g 2.7g 3%
Vitamin C 1.6mg 2%
Monounsaturated fat 2.309g 2.8g 1%
Net carbs 7.72g 48.8g N/A
Vitamin D 1IU 0%
Sugar 16.8g N/A
Trans fat 0.14g 0.2g 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
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more ProteinProtein +230.8%
Contains more FatsFats +179.5%
Contains more CarbsCarbs +18.7%
Contains more WaterWater +403.4%
~equal in Other ~4.8g

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
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains more Poly. FatPolyunsaturated fat +414.5%
Contains less Sat. FatSaturated fat -18.9%
Contains more Mono. FatMonounsaturated fat +21.3%

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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

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.