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  6. Strudel vs. Chia seeds

Strudel vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between strudel and chia seeds

  • Strudel is richer in vitamin B12 and vitamin A, yet chia seeds are richer in fiber, phosphorus, magnesium, zinc, calcium, iron, and vitamin B3.
  • Daily need coverage for fiber for chia seeds is 133% higher.
  • Chia seeds contain less sodium.
  • Chia seeds have a lower glycemic index than strudel.

Food types used in this article are KELLOGG'S, EGGO, Wafflers, Strawberry Strudel and Seeds, chia seeds, dried.

Infographic

Strudel vs Chia seeds 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
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%
Contains more MagnesiumMagnesium +2476.9%
Contains more CalciumCalcium +115.4%
Contains more PotassiumPotassium +473.2%
Contains more IronIron +30.8%
Contains more ZincZinc +1045%
Contains more PhosphorusPhosphorus +227%
Contains less SodiumSodium -97.7%

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 0% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +164.7%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +51%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +59%
Contains more Vitamin B3Vitamin B3 +66.6%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Strudel Chia seeds DV% diff.
Fiber 1.2g 34.4g 133%
Polyunsaturated fat 4.6g 23.665g 127%
Manganese 2.723mg 118%
Copper 0.924mg 103%
Selenium 55.2µg 100%
Phosphorus 263mg 860mg 85%
Magnesium 13mg 335mg 77%
Vitamin B12 1.6µg 0µg 67%
Vitamin A 395µg 44%
Vitamin B6 0.53mg 41%
Zinc 0.4mg 4.58mg 38%
Calcium 293mg 631mg 34%
Fats 11g 30.74g 30%
Sodium 691mg 16mg 29%
Protein 5g 16.54g 23%
Iron 5.9mg 7.72mg 23%
Vitamin B2 0.45mg 0.17mg 22%
Vitamin B3 5.3mg 8.83mg 22%
Vitamin B1 0.39mg 0.62mg 19%
Potassium 71mg 407mg 10%
Calories 318kcal 486kcal 8%
Folate 74µg 49µg 6%
Cholesterol 12mg 0mg 4%
Vitamin E 0mg 0.5mg 3%
Carbs 50g 42.12g 3%
Saturated fat 2.7g 3.33g 3%
Vitamin C 1.6mg 2%
Monounsaturated fat 2.8g 2.309g 1%
Net carbs 48.8g 7.72g N/A
Vitamin D 1IU 0%
Sugar 16.8g N/A
Trans fat 0.2g 0.14g 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
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
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
Contains more CarbsCarbs +18.7%
Contains more WaterWater +403.4%
Contains more ProteinProtein +230.8%
Contains more FatsFats +179.5%
~equal in Other ~4.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -18.9%
Contains more Mono. FatMonounsaturated fat +21.3%
Contains more Poly. FatPolyunsaturated fat +414.5%

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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

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.