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  6. Chia seeds vs. Sweet potato

Chia seeds vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and sweet potato

  • Chia seeds have more fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, and vitamin B3; however, sweet potato is higher in vitamin A.
  • Sweet potato covers your daily need for vitamin A, 283% more than chia seeds.
  • Chia seeds have 92 times more selenium than sweet potato. While chia seeds have 55.2µg of selenium, sweet potato has only 0.6µg.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Sweet potato, raw, unprepared.

Infographic

Chia seeds vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +2003.3%
Contains more PotassiumPotassium +20.8%
Contains more IronIron +1165.6%
Contains more CopperCopper +511.9%
Contains more ZincZinc +1426.7%
Contains more PhosphorusPhosphorus +1729.8%
Contains less SodiumSodium -70.9%
Contains more ManganeseManganese +955.4%
Contains more SeleniumSelenium +9100%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin B1Vitamin B1 +694.9%
Contains more Vitamin B2Vitamin B2 +178.7%
Contains more Vitamin B3Vitamin B3 +1485.3%
Contains more FolateFolate +345.5%
Contains more Vitamin CVitamin C +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Sweet potato DV% diff.
Polyunsaturated fat 23.665g 0.014g 158%
Fiber 34.4g 3g 126%
Phosphorus 860mg 47mg 116%
Manganese 2.723mg 0.258mg 107%
Selenium 55.2µg 0.6µg 99%
Iron 7.72mg 0.61mg 89%
Copper 0.924mg 0.151mg 86%
Vitamin A 709µg 79%
Magnesium 335mg 25mg 74%
Calcium 631mg 30mg 60%
Vitamin B3 8.83mg 0.557mg 52%
Fats 30.74g 0.05g 47%
Vitamin B1 0.62mg 0.078mg 45%
Zinc 4.58mg 0.3mg 39%
Protein 16.54g 1.57g 30%
Calories 486kcal 86kcal 20%
Vitamin B6 0.209mg 16%
Vitamin B5 0.8mg 16%
Saturated fat 3.33g 0.018g 15%
Folate 49µg 11µg 10%
Vitamin B2 0.17mg 0.061mg 8%
Carbs 42.12g 20.12g 7%
Monounsaturated fat 2.309g 0.001g 6%
Starch 12.65g 5%
Vitamin E 0.5mg 0.26mg 2%
Potassium 407mg 337mg 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Sodium 16mg 55mg 2%
Fructose 0.7g 1%
Vitamin C 1.6mg 2.4mg 1%
Net carbs 7.72g 17.12g N/A
Sugar 4.18g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.031mg 0%
Threonine 0.709mg 0.083mg 0%
Isoleucine 0.801mg 0.055mg 0%
Leucine 1.371mg 0.092mg 0%
Lysine 0.97mg 0.066mg 0%
Methionine 0.588mg 0.029mg 0%
Phenylalanine 1.016mg 0.089mg 0%
Valine 0.95mg 0.086mg 0%
Histidine 0.531mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +953.5%
Contains more FatsFats +61380%
Contains more CarbsCarbs +109.3%
Contains more OtherOther +389.8%
Contains more WaterWater +1232.4%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +230800%
Contains more Poly. FatPolyunsaturated fat +168935.7%
Contains less Sat. FatSaturated fat -99.5%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.