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  6. Chia seeds vs. Vanilla extract

Chia seeds vs. Vanilla extract — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and vanilla extract?

  • Vanilla extract has less fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 138% higher.

We used Seeds, chia seeds, dried and Vanilla extract types in this comparison.

Infographic

Chia seeds vs Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +5636.4%
Contains more PotassiumPotassium +175%
Contains more IronIron +6333.3%
Contains more CopperCopper +1183.3%
Contains more ZincZinc +4063.6%
Contains more PhosphorusPhosphorus +14233.3%
Contains more ManganeseManganese +1083.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -43.8%

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% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5536.4%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B3Vitamin B3 +1977.6%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Vanilla extract DV% diff.
Polyunsaturated fat 23.665g 0.004g 158%
Fiber 34.4g 0g 138%
Phosphorus 860mg 6mg 122%
Manganese 2.723mg 0.23mg 108%
Selenium 55.2µg 0µg 100%
Iron 7.72mg 0.12mg 95%
Copper 0.924mg 0.072mg 95%
Magnesium 335mg 12mg 77%
Calcium 631mg 11mg 62%
Vitamin B3 8.83mg 0.425mg 53%
Vitamin B1 0.62mg 0.011mg 51%
Fats 30.74g 0.06g 47%
Zinc 4.58mg 0.11mg 41%
Protein 16.54g 0.06g 33%
Saturated fat 3.33g 0.01g 15%
Folate 49µg 0µg 12%
Carbs 42.12g 12.65g 10%
Calories 486kcal 288kcal 10%
Potassium 407mg 148mg 8%
Monounsaturated fat 2.309g 0.01g 6%
Vitamin B2 0.17mg 0.095mg 6%
Vitamin E 0.5mg 0mg 3%
Vitamin B6 0.026mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin B5 0.035mg 1%
Net carbs 7.72g 12.65g N/A
Sugar 12.65g N/A
Sodium 16mg 9mg 0%
Trans fat 0.14g 0g 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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +27466.7%
Contains more FatsFats +51133.3%
Contains more CarbsCarbs +233%
Contains more WaterWater +806.6%
Contains more OtherOther +621.9%

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +22990%
Contains more Poly. FatPolyunsaturated fat +591525%
Contains less Sat. FatSaturated fat -99.7%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.