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  6. Chia seeds vs. Sweet roll

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

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Important differences between chia seeds and sweet roll

  • Sweet roll has less fiber, phosphorus, manganese, copper, iron, magnesium, selenium, calcium, vitamin B3, and zinc.
  • Chia seeds' daily need coverage for fiber is 128% more.
  • Chia seeds have 20 times more magnesium than sweet roll. Chia seeds have 335mg of magnesium, while sweet roll has 17mg.
  • Sweet roll has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Chia seeds vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +1870.6%
Contains more CalciumCalcium +776.4%
Contains more PotassiumPotassium +266.7%
Contains more IronIron +382.5%
Contains more CopperCopper +950%
Contains more ZincZinc +676.3%
Contains more PhosphorusPhosphorus +1031.6%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +807.7%
Contains more SeleniumSelenium +224.7%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin B1Vitamin B1 +91.4%
Contains more Vitamin B3Vitamin B3 +270.4%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +298%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +46.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Sweet roll DV% diff.
Fiber 34.4g 2.4g 128%
Phosphorus 860mg 76mg 112%
Polyunsaturated fat 23.665g 7.473g 108%
Manganese 2.723mg 0.3mg 105%
Copper 0.924mg 0.088mg 93%
Iron 7.72mg 1.6mg 77%
Magnesium 335mg 17mg 76%
Selenium 55.2µg 17µg 69%
Calcium 631mg 72mg 56%
Vitamin B3 8.83mg 2.384mg 40%
Zinc 4.58mg 0.59mg 36%
Vitamin B1 0.62mg 0.324mg 25%
Cholesterol 0mg 66mg 22%
Fats 30.74g 16.4g 22%
Protein 16.54g 6.2g 21%
Sodium 16mg 304mg 13%
Vitamin E 0.5mg 1.99mg 10%
Potassium 407mg 111mg 9%
Vitamin B6 0.107mg 8%
Choline 41.3mg 8%
Vitamin B5 0.406mg 8%
Vitamin A 62µg 7%
Vitamin B2 0.17mg 0.265mg 7%
Folate 49µg 72µg 6%
Monounsaturated fat 2.309g 4.797g 6%
Calories 486kcal 372kcal 6%
Vitamin B12 0µg 0.14µg 6%
Vitamin K 4.4µg 4%
Carbs 42.12g 50.9g 3%
Saturated fat 3.33g 3.079g 1%
Vitamin C 1.6mg 2mg 0%
Net carbs 7.72g 48.5g N/A
Sugar 31.73g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.074mg 0%
Threonine 0.709mg 0.211mg 0%
Isoleucine 0.801mg 0.259mg 0%
Leucine 1.371mg 0.458mg 0%
Lysine 0.97mg 0.243mg 0%
Methionine 0.588mg 0.117mg 0%
Phenylalanine 1.016mg 0.3mg 0%
Valine 0.95mg 0.291mg 0%
Histidine 0.531mg 0.145mg 0%
Omega-3 - DHA 0.004g N/A
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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +166.8%
Contains more FatsFats +87.4%
Contains more OtherOther +182.4%
Contains more CarbsCarbs +20.8%
Contains more WaterWater +327.6%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains more Poly. FatPolyunsaturated fat +216.7%
Contains more Mono. FatMonounsaturated fat +107.8%
~equal in Saturated fat ~3.079g

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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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.