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  6. Chia seeds vs. Tortilla

Chia seeds vs. Tortilla — In-Depth Nutrition Comparison

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How are chia seeds and tortilla different?

  • Chia seeds have more fiber, manganese, phosphorus, copper, magnesium, selenium, calcium, iron, zinc, and vitamin B3 than tortilla.
  • Daily need coverage for fiber for chia seeds is 128% higher.
  • Chia seeds contain 18 times more magnesium than tortilla. While chia seeds contain 335mg of magnesium, tortilla contains only 19mg.
  • Chia seeds have a lower glycemic index (15) than tortilla (52).

Seeds, chia seeds, dried and Tortilla, includes plain, and from mutton sandwich (Navajo) are the varieties used in this article.

Infographic

Chia seeds vs Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +801.4%
Contains more PotassiumPotassium +287.6%
Contains more IronIron +102.6%
Contains more CopperCopper +805.9%
Contains more ZincZinc +1331.3%
Contains more PhosphorusPhosphorus +489%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +916%
Contains more SeleniumSelenium +232.5%

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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +67.6%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B3Vitamin B3 +114.1%
Contains more FolateFolate +100%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Tortilla DV% diff.
Polyunsaturated fat 23.665g 0.391g 155%
Fiber 34.4g 2.4g 128%
Manganese 2.723mg 0.268mg 107%
Phosphorus 860mg 146mg 102%
Copper 0.924mg 0.102mg 91%
Magnesium 335mg 19mg 75%
Selenium 55.2µg 16.6µg 70%
Calcium 631mg 70mg 56%
Iron 7.72mg 3.81mg 49%
Fats 30.74g 0.95g 46%
Zinc 4.58mg 0.32mg 39%
Vitamin B3 8.83mg 4.125mg 29%
Vitamin B1 0.62mg 0.37mg 21%
Sodium 16mg 482mg 20%
Protein 16.54g 7.28g 19%
Starch 43.02g 18%
Saturated fat 3.33g 0.296g 14%
Folate 49µg 98µg 12%
Calories 486kcal 237kcal 12%
Potassium 407mg 105mg 9%
Vitamin B6 0.06mg 5%
Monounsaturated fat 2.309g 0.185g 5%
Vitamin B2 0.17mg 0.114mg 4%
Vitamin B5 0.17mg 3%
Carbs 42.12g 49.94g 3%
Vitamin E 0.5mg 0.19mg 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 47.54g N/A
Sugar 2.75g N/A
Vitamin K 0.4µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.06mg 0%
Threonine 0.709mg 0.182mg 0%
Isoleucine 0.801mg 0.286mg 0%
Leucine 1.371mg 0.53mg 0%
Lysine 0.97mg 0.157mg 0%
Methionine 0.588mg 0.122mg 0%
Phenylalanine 1.016mg 0.375mg 0%
Valine 0.95mg 0.326mg 0%
Histidine 0.531mg 0.165mg 0%
Omega-3 - ALA 17.83g 0.019g 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% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +127.2%
Contains more FatsFats +3135.8%
Contains more OtherOther +156.7%
Contains more CarbsCarbs +18.6%
Contains more WaterWater +589%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +1148.1%
Contains more Poly. FatPolyunsaturated fat +5952.4%
Contains less Sat. FatSaturated fat -91.1%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.