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  6. Sweet and sour vs. Chia seeds

Sweet and sour vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between sweet and sour and chia seeds?

  • Sweet and sour has less fiber, phosphorus, selenium, copper, iron, manganese, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 137% higher.
  • Chia seeds have a lower glycemic index than sweet and sour.

We used Sauce, sweet, and sour, ready-to-serve and Seeds, chia seeds, dried types in this comparison.

Infographic

Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
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 +4087.5%
Contains more CalciumCalcium +6210%
Contains more PotassiumPotassium +311.1%
Contains more IronIron +3576.2%
Contains more CopperCopper +1069.6%
Contains more ZincZinc +4988.9%
Contains more PhosphorusPhosphorus +12185.7%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +257.8%
Contains more SeleniumSelenium +13700%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
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 CVitamin C +443.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +1191.7%
Contains more Vitamin B2Vitamin B2 +794.7%
Contains more Vitamin B3Vitamin B3 +4621.9%
Contains more FolateFolate +512.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet and sour Chia seeds DV% diff.
Polyunsaturated fat 0g 23.665g 158%
Fiber 0.1g 34.4g 137%
Phosphorus 7mg 860mg 122%
Selenium 0.4µg 55.2µg 100%
Iron 0.21mg 7.72mg 94%
Copper 0.079mg 0.924mg 94%
Manganese 0.761mg 2.723mg 85%
Magnesium 8mg 335mg 78%
Calcium 10mg 631mg 62%
Vitamin B3 0.187mg 8.83mg 54%
Vitamin B1 0.048mg 0.62mg 48%
Fats 0.02g 30.74g 47%
Zinc 0.09mg 4.58mg 41%
Protein 0.27g 16.54g 33%
Calories 150kcal 486kcal 17%
Saturated fat 0g 3.33g 15%
Sodium 371mg 16mg 15%
Vitamin B2 0.019mg 0.17mg 12%
Folate 8µg 49µg 10%
Potassium 99mg 407mg 9%
Vitamin C 8.7mg 1.6mg 8%
Monounsaturated fat 0g 2.309g 6%
Vitamin B6 0.053mg 4%
Vitamin E 0.01mg 0.5mg 3%
Vitamin B5 0.093mg 2%
Carbs 38.22g 42.12g 1%
Net carbs 38.12g 7.72g N/A
Sugar 18.75g N/A
Vitamin A 1µg 0%
Vitamin K 0.2µg 0%
Trans fat 0.14g N/A
Choline 2.4mg 0%
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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 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 WaterWater +939.1%
Contains more ProteinProtein +6025.9%
Contains more FatsFats +153600%
Contains more CarbsCarbs +10.2%
Contains more OtherOther +293.4%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/nutrients
  2. 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.