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  6. Chia seeds vs. Sun-dried tomato

Chia seeds vs. Sun-dried tomato — In-Depth Nutrition Comparison

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Important differences between chia seeds and sun-dried tomato

  • Chia seeds have more fiber, phosphorus, manganese, selenium, iron, magnesium, calcium, copper, and vitamin B1; however, sun-dried tomato has more vitamin C.
  • Chia seeds' daily need coverage for fiber is 114% more.
  • Chia seeds have 18 times more selenium than sun-dried tomato. Chia seeds have 55.2µg of selenium, while sun-dried tomato has 3µg.
  • Sun-dried tomato has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Chia seeds vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +313.6%
Contains more CalciumCalcium +1242.6%
Contains more IronIron +188.1%
Contains more CopperCopper +95.3%
Contains more ZincZinc +487.2%
Contains more PhosphorusPhosphorus +518.7%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +484.3%
Contains more SeleniumSelenium +1740%
Contains more PotassiumPotassium +284.5%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +221.2%
Contains more Vitamin B3Vitamin B3 +143.3%
Contains more FolateFolate +113%
Contains more Vitamin CVitamin C +6262.5%
Contains more Vitamin B2Vitamin B2 +125.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Sun-dried tomato DV% diff.
Polyunsaturated fat 23.665g 2.06g 144%
Fiber 34.4g 5.8g 114%
Vitamin C 1.6mg 101.8mg 111%
Phosphorus 860mg 139mg 103%
Manganese 2.723mg 0.466mg 98%
Selenium 55.2µg 3µg 95%
Iron 7.72mg 2.68mg 63%
Magnesium 335mg 81mg 60%
Calcium 631mg 47mg 58%
Copper 0.924mg 0.473mg 50%
Vitamin B1 0.62mg 0.193mg 36%
Zinc 4.58mg 0.78mg 35%
Potassium 407mg 1565mg 34%
Vitamin B3 8.83mg 3.63mg 33%
Fats 30.74g 14.08g 26%
Vitamin B6 0.319mg 25%
Protein 16.54g 5.06g 23%
Monounsaturated fat 2.309g 8.663g 16%
Vitamin B2 0.17mg 0.383mg 16%
Calories 486kcal 213kcal 14%
Sodium 16mg 266mg 11%
Vitamin B5 0.479mg 10%
Vitamin A 64µg 7%
Folate 49µg 23µg 7%
Saturated fat 3.33g 1.893g 7%
Carbs 42.12g 23.33g 6%
Vitamin E 0.5mg 3%
Net carbs 7.72g 17.53g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.037mg 0%
Threonine 0.709mg 0.128mg 0%
Isoleucine 0.801mg 0.121mg 0%
Leucine 1.371mg 0.185mg 0%
Lysine 0.97mg 0.186mg 0%
Methionine 0.588mg 0.044mg 0%
Phenylalanine 1.016mg 0.131mg 0%
Valine 0.95mg 0.13mg 0%
Histidine 0.531mg 0.077mg 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% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +226.9%
Contains more FatsFats +118.3%
Contains more CarbsCarbs +80.5%
Contains more OtherOther +29.7%
Contains more WaterWater +828.1%

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains more Poly. FatPolyunsaturated fat +1048.8%
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +275.2%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.