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  6. Chia seeds vs. Taco salad

Chia seeds vs. Taco salad — In-Depth Nutrition Comparison

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How are chia seeds and taco salad different?

  • Chia seeds have more phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B1, vitamin B3, and zinc than taco salad.
  • Daily need coverage for phosphorus for chia seeds is 113% higher.
  • Chia seeds contain 25 times more selenium than taco salad. While chia seeds contain 55.2µg of selenium, taco salad contains only 2.2µg.

Seeds, chia seeds, dried and Fast foods, taco salad are the varieties used in this article.

Infographic

Chia seeds vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +1188.5%
Contains more CalciumCalcium +550.5%
Contains more PotassiumPotassium +93.8%
Contains more IronIron +571.3%
Contains more CopperCopper +717.7%
Contains more ZincZinc +236.8%
Contains more PhosphorusPhosphorus +1094.4%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +1530.5%
Contains more SeleniumSelenium +2409.1%

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% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1140%
Contains more Vitamin B3Vitamin B3 +612.1%
Contains more FolateFolate +16.7%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Chia seeds Taco salad DV% diff.
Polyunsaturated fat 23.665g 0.883g 152%
Fiber 34.4g 138%
Phosphorus 860mg 72mg 113%
Manganese 2.723mg 0.167mg 111%
Selenium 55.2µg 2.2µg 96%
Copper 0.924mg 0.113mg 90%
Iron 7.72mg 1.15mg 82%
Magnesium 335mg 26mg 74%
Calcium 631mg 97mg 53%
Vitamin B1 0.62mg 0.05mg 48%
Vitamin B3 8.83mg 1.24mg 47%
Fats 30.74g 7.46g 36%
Zinc 4.58mg 1.36mg 29%
Protein 16.54g 6.68g 20%
Calories 486kcal 141kcal 17%
Sodium 16mg 385mg 16%
Vitamin B5 0.68mg 14%
Vitamin B12 0µg 0.32µg 13%
Carbs 42.12g 11.91g 10%
Vitamin B6 0.11mg 8%
Cholesterol 0mg 22mg 7%
Potassium 407mg 210mg 6%
Choline 23.3mg 4%
Vitamin E 0.5mg 3%
Folate 49µg 42µg 2%
Monounsaturated fat 2.309g 2.606g 1%
Saturated fat 3.33g 3.446g 1%
Vitamin B2 0.17mg 0.18mg 1%
Vitamin C 1.6mg 1.8mg 0%
Net carbs 7.72g 11.91g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.075mg 0%
Threonine 0.709mg 0.254mg 0%
Isoleucine 0.801mg 0.311mg 0%
Leucine 1.371mg 0.549mg 0%
Lysine 0.97mg 0.486mg 0%
Methionine 0.588mg 0.145mg 0%
Phenylalanine 1.016mg 0.277mg 0%
Valine 0.95mg 0.343mg 0%
Histidine 0.531mg 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +147.6%
Contains more FatsFats +312.1%
Contains more CarbsCarbs +253.7%
Contains more OtherOther +200%
Contains more WaterWater +1147.4%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains more Poly. FatPolyunsaturated fat +2580.1%
Contains more Mono. FatMonounsaturated fat +12.9%
~equal in Saturated fat ~3.446g

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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

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.