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  6. Chia seeds vs. Veggie burger

Chia seeds vs. Veggie burger — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and veggie burgers

  • Chia seeds have more fiber, phosphorus, copper, manganese, magnesium, iron, selenium, and calcium; however, veggie burgers are higher in vitamin B1 and vitamin B12.
  • Veggie burgers cover your daily need for vitamin B1, 169% more than chia seeds.
  • Chia seeds have 7 times more fiber than veggie burgers. While chia seeds have 34.4g of fiber, veggie burgers have only 4.9g.
  • The glycemic index of veggie burgers is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Veggie burgers or soyburgers, unprepared.

Infographic

Chia seeds vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +498.2%
Contains more CalciumCalcium +364%
Contains more PotassiumPotassium +22.2%
Contains more IronIron +220.3%
Contains more CopperCopper +362%
Contains more ZincZinc +263.5%
Contains more PhosphorusPhosphorus +317.5%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +186.3%
Contains more SeleniumSelenium +144.2%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B3Vitamin B3 +135.3%
Contains more Vitamin CVitamin C +181.3%
Contains more Vitamin B1Vitamin B1 +327.6%
Contains more Vitamin B2Vitamin B2 +43.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +153.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Veggie burger DV% diff.
Vitamin B1 0.62mg 2.651mg 169%
Polyunsaturated fat 23.665g 2.023g 144%
Fiber 34.4g 4.9g 118%
Phosphorus 860mg 206mg 93%
Vitamin B12 0µg 2.01µg 84%
Copper 0.924mg 0.2mg 80%
Manganese 2.723mg 0.951mg 77%
Iron 7.72mg 2.41mg 66%
Magnesium 335mg 56mg 66%
Selenium 55.2µg 22.6µg 59%
Calcium 631mg 136mg 50%
Fats 30.74g 6.3g 38%
Vitamin B3 8.83mg 3.753mg 32%
Zinc 4.58mg 1.26mg 30%
Sodium 16mg 569mg 24%
Vitamin B6 0.303mg 23%
Folate 49µg 124µg 19%
Calories 486kcal 177kcal 15%
Carbs 42.12g 14.27g 9%
Saturated fat 3.33g 1.44g 9%
Vitamin B5 0.289mg 6%
Vitamin B2 0.17mg 0.244mg 6%
Vitamin K 4.2µg 4%
Choline 19.4mg 4%
Vitamin C 1.6mg 4.5mg 3%
Protein 16.54g 15.7g 2%
Cholesterol 0mg 5mg 2%
Vitamin E 0.5mg 0.23mg 2%
Potassium 407mg 333mg 2%
Starch 5.78g 2%
Monounsaturated fat 2.309g 1.778g 1%
Net carbs 7.72g 9.37g N/A
Sugar 1.07g N/A
Vitamin A 1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.162mg 0%
Threonine 0.709mg 0.605mg 0%
Isoleucine 0.801mg 0.78mg 0%
Leucine 1.371mg 1.399mg 0%
Lysine 0.97mg 1.004mg 0%
Methionine 0.588mg 0.291mg 0%
Phenylalanine 1.016mg 0.885mg 0%
Valine 0.95mg 0.89mg 0%
Histidine 0.531mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 17.83g 0.081g 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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more FatsFats +387.9%
Contains more CarbsCarbs +195.2%
Contains more OtherOther +90.5%
Contains more WaterWater +955.3%
~equal in Protein ~15.7g

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +29.9%
Contains more Poly. FatPolyunsaturated fat +1069.8%
Contains less Sat. FatSaturated fat -56.8%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.