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  6. Chia seeds vs. White chocolate

Chia seeds vs. White chocolate — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and white chocolate

  • White chocolate has less fiber, manganese, phosphorus, copper, iron, selenium, magnesium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds cover your daily need for fiber, 137% more than white chocolate.
  • Chia seeds have 340 times more manganese than white chocolate. While chia seeds have 2.723mg of manganese, white chocolate has only 0.008mg.
  • Chia seeds have less saturated fat.
  • The glycemic index of white chocolate is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Candies, white chocolate.

Infographic

Chia seeds vs White chocolate 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% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +217.1%
Contains more PotassiumPotassium +42.3%
Contains more IronIron +3116.7%
Contains more CopperCopper +1440%
Contains more ZincZinc +518.9%
Contains more PhosphorusPhosphorus +388.6%
Contains less SodiumSodium -82.2%
Contains more ManganeseManganese +33937.5%
Contains more SeleniumSelenium +1126.7%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin B1Vitamin B1 +884.1%
Contains more Vitamin B3Vitamin B3 +1085.2%
Contains more FolateFolate +600%
Contains more Vitamin EVitamin E +92%
Contains more Vitamin B2Vitamin B2 +65.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds White chocolate DV% diff.
Polyunsaturated fat 23.665g 1.013g 151%
Fiber 34.4g 0.2g 137%
Manganese 2.723mg 0.008mg 118%
Phosphorus 860mg 176mg 98%
Copper 0.924mg 0.06mg 96%
Iron 7.72mg 0.24mg 94%
Selenium 55.2µg 4.5µg 92%
Magnesium 335mg 12mg 77%
Saturated fat 3.33g 19.412g 73%
Vitamin B3 8.83mg 0.745mg 51%
Vitamin B1 0.62mg 0.063mg 46%
Calcium 631mg 199mg 43%
Zinc 4.58mg 0.74mg 35%
Vitamin B12 0µg 0.56µg 23%
Protein 16.54g 5.87g 21%
Monounsaturated fat 2.309g 9.097g 17%
Vitamin B5 0.608mg 12%
Folate 49µg 7µg 11%
Vitamin B2 0.17mg 0.282mg 9%
Vitamin K 9.1µg 8%
Cholesterol 0mg 21mg 7%
Carbs 42.12g 59.24g 6%
Choline 29.5mg 5%
Vitamin B6 0.056mg 4%
Potassium 407mg 286mg 4%
Calories 486kcal 539kcal 3%
Vitamin E 0.5mg 0.96mg 3%
Sodium 16mg 90mg 3%
Fats 30.74g 32.09g 2%
Vitamin A 9µg 1%
Vitamin C 1.6mg 0.5mg 1%
Net carbs 7.72g 59.04g N/A
Sugar 59g N/A
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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +181.8%
Contains more WaterWater +346.2%
Contains more OtherOther +220%
Contains more CarbsCarbs +40.6%
~equal in Fats ~32.09g

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -82.8%
Contains more Poly. FatPolyunsaturated fat +2236.1%
Contains more Mono. FatMonounsaturated fat +294%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.