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  6. Chia seeds vs. Sweet and sour

Chia seeds vs. Sweet and sour — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and sweet and sour?

  • Sweet and sour has less fiber, phosphorus, selenium, copper, iron, manganese, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 137% higher.
  • Chia seeds have 138 times more selenium than sweet and sour. Chia seeds have 55.2µg of selenium, while sweet, and sour has 0.4µg.
  • Chia seeds have a lower glycemic index than sweet and sour.

We used Seeds, chia seeds, dried and Sauce, sweet, and sour, ready-to-serve types in this comparison.

Infographic

Chia seeds vs Sweet and sour infographic
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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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +4087.5%
Contains more CalciumCalcium +6210%
Contains more PotassiumPotassium +311.1%
Contains more IronIron +3576.2%
Contains more CopperCopper +1069.6%
Contains more ZincZinc +4988.9%
Contains more PhosphorusPhosphorus +12185.7%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +257.8%
Contains more SeleniumSelenium +13700%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +1191.7%
Contains more Vitamin B2Vitamin B2 +794.7%
Contains more Vitamin B3Vitamin B3 +4621.9%
Contains more FolateFolate +512.5%
Contains more Vitamin CVitamin C +443.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Sweet and sour DV% diff.
Polyunsaturated fat 23.665g 0g 158%
Fiber 34.4g 0.1g 137%
Phosphorus 860mg 7mg 122%
Selenium 55.2µg 0.4µg 100%
Iron 7.72mg 0.21mg 94%
Copper 0.924mg 0.079mg 94%
Manganese 2.723mg 0.761mg 85%
Magnesium 335mg 8mg 78%
Calcium 631mg 10mg 62%
Vitamin B3 8.83mg 0.187mg 54%
Vitamin B1 0.62mg 0.048mg 48%
Fats 30.74g 0.02g 47%
Zinc 4.58mg 0.09mg 41%
Protein 16.54g 0.27g 33%
Calories 486kcal 150kcal 17%
Saturated fat 3.33g 0g 15%
Sodium 16mg 371mg 15%
Vitamin B2 0.17mg 0.019mg 12%
Folate 49µg 8µg 10%
Potassium 407mg 99mg 9%
Vitamin C 1.6mg 8.7mg 8%
Monounsaturated fat 2.309g 0g 6%
Vitamin B6 0.053mg 4%
Vitamin E 0.5mg 0.01mg 3%
Vitamin B5 0.093mg 2%
Carbs 42.12g 38.22g 1%
Net carbs 7.72g 38.12g N/A
Sugar 18.75g N/A
Vitamin A 1µg 0%
Vitamin K 0.2µg 0%
Trans fat 0.14g N/A
Choline 2.4mg 0%
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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +6025.9%
Contains more FatsFats +153600%
Contains more OtherOther +293.4%
Contains more WaterWater +939.1%
~equal in Carbs ~38.22g

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.