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  6. Chia seeds vs. Tomato sauce

Chia seeds vs. Tomato sauce — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and tomato sauce

  • Tomato sauce has less fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B1, and vitamin B3 than chia seeds.
  • Chia seeds cover your daily need for fiber, 132% more than tomato sauce.
  • Chia seeds have 92 times more selenium than tomato sauce. While chia seeds have 55.2µg of selenium, tomato sauce has only 0.6µg.
  • The glycemic index of tomato sauce is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Tomato sauce, canned, no salt added.

Infographic

Chia seeds vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +4407.1%
Contains more PotassiumPotassium +37%
Contains more IronIron +704.2%
Contains more CopperCopper +703.5%
Contains more ZincZinc +1981.8%
Contains more PhosphorusPhosphorus +3085.2%
Contains more ManganeseManganese +2309.7%
Contains more SeleniumSelenium +9100%
Contains less SodiumSodium -31.3%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +2483.3%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B3Vitamin B3 +791%
Contains more FolateFolate +444.4%
Contains more Vitamin CVitamin C +337.5%
Contains more Vitamin EVitamin E +188%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Tomato sauce DV% diff.
Polyunsaturated fat 23.665g 0.121g 157%
Fiber 34.4g 1.5g 132%
Phosphorus 860mg 27mg 119%
Manganese 2.723mg 0.113mg 113%
Selenium 55.2µg 0.6µg 99%
Copper 0.924mg 0.115mg 90%
Iron 7.72mg 0.96mg 85%
Magnesium 335mg 15mg 76%
Calcium 631mg 14mg 62%
Vitamin B1 0.62mg 0.024mg 50%
Vitamin B3 8.83mg 0.991mg 49%
Fats 30.74g 0.3g 47%
Zinc 4.58mg 0.22mg 40%
Protein 16.54g 1.2g 31%
Calories 486kcal 24kcal 23%
Saturated fat 3.33g 0.041g 15%
Carbs 42.12g 5.31g 12%
Folate 49µg 9µg 10%
Vitamin B2 0.17mg 0.065mg 8%
Vitamin B6 0.098mg 8%
Vitamin C 1.6mg 7mg 6%
Vitamin E 0.5mg 1.44mg 6%
Vitamin B5 0.309mg 6%
Monounsaturated fat 2.309g 0.044g 6%
Potassium 407mg 297mg 3%
Vitamin K 2.8µg 2%
Fructose 1.67g 2%
Choline 9.9mg 2%
Vitamin A 22µg 2%
Net carbs 7.72g 3.81g N/A
Sugar 3.56g N/A
Sodium 16mg 11mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.009mg 0%
Threonine 0.709mg 0.037mg 0%
Isoleucine 0.801mg 0.025mg 0%
Leucine 1.371mg 0.034mg 0%
Lysine 0.97mg 0.037mg 0%
Methionine 0.588mg 0.008mg 0%
Phenylalanine 1.016mg 0.036mg 0%
Valine 0.95mg 0.025mg 0%
Histidine 0.531mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +1278.3%
Contains more FatsFats +10146.7%
Contains more CarbsCarbs +693.2%
Contains more OtherOther +151.3%
Contains more WaterWater +1473.8%

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% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +5147.7%
Contains more Poly. FatPolyunsaturated fat +19457.9%
Contains less Sat. FatSaturated fat -98.8%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.