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Chia seeds vs. Sugar substitute — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and sugar substitute

  • Chia seeds are higher in fiber, phosphorus, manganese, copper, iron, magnesium, vitamin B1, and zinc, yet sugar substitute is higher in calcium.
  • Chia seeds cover your daily fiber needs 135% more than sugar substitute.
  • Chia seeds contain 132 times more copper than sugar substitute. While chia seeds contain 0.924mg of copper, sugar substitute contains only 0.007mg.
  • The amount of sodium in chia seeds is lower.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Sweeteners, sugar substitute, granulated, brown.

Infographic

Chia seeds vs Sugar substitute 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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more MagnesiumMagnesium +5483.3%
Contains more PotassiumPotassium +943.6%
Contains more IronIron +4725%
Contains more CopperCopper +13100%
Contains more ZincZinc +11350%
Contains more PhosphorusPhosphorus +10650%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +12277.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +39.3%

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% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4033.3%
Contains more Vitamin B2Vitamin B2 +1033.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Sugar substitute DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 0.6g 135%
Phosphorus 860mg 8mg 122%
Manganese 2.723mg 0.022mg 117%
Copper 0.924mg 0.007mg 102%
Selenium 55.2µg 100%
Iron 7.72mg 0.16mg 95%
Magnesium 335mg 6mg 78%
Vitamin B3 8.83mg 55%
Vitamin B1 0.62mg 0.015mg 50%
Fats 30.74g 0g 47%
Zinc 4.58mg 0.04mg 41%
Protein 16.54g 2.06g 29%
Calcium 631mg 879mg 25%
Sodium 16mg 572mg 24%
Saturated fat 3.33g 15%
Carbs 42.12g 84.77g 14%
Vitamin B2 0.17mg 0.015mg 12%
Folate 49µg 12%
Potassium 407mg 39mg 11%
Calories 486kcal 347kcal 7%
Monounsaturated fat 2.309g 6%
Vitamin E 0.5mg 3%
Vitamin B5 0.08mg 2%
Vitamin C 1.6mg 2%
Starch 3.52g 1%
Vitamin B6 0.015mg 1%
Net carbs 7.72g 84.17g N/A
Sugar 4.03g N/A
Trans fat 0.14g 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
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more ProteinProtein +702.9%
Contains more FatsFats +∞%
Contains more OtherOther +19.1%
Contains more CarbsCarbs +101.3%
Contains more WaterWater +57.6%

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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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.