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  6. Sweet potato vs. Chia seeds

Sweet potato vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between sweet potato and chia seeds

  • Sweet potato has more vitamin A; however, chia seeds are higher in fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, and vitamin B3.
  • Sweet potato covers your daily need for vitamin A, 283% more than chia seeds.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Seeds, chia seeds, dried.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +1240%
Contains more CalciumCalcium +2003.3%
Contains more PotassiumPotassium +20.8%
Contains more IronIron +1165.6%
Contains more CopperCopper +511.9%
Contains more ZincZinc +1426.7%
Contains more PhosphorusPhosphorus +1729.8%
Contains less SodiumSodium -70.9%
Contains more ManganeseManganese +955.4%
Contains more SeleniumSelenium +9100%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +50%
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 +92.3%
Contains more Vitamin B1Vitamin B1 +694.9%
Contains more Vitamin B2Vitamin B2 +178.7%
Contains more Vitamin B3Vitamin B3 +1485.3%
Contains more FolateFolate +345.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Chia seeds DV% diff.
Polyunsaturated fat 0.014g 23.665g 158%
Fiber 3g 34.4g 126%
Phosphorus 47mg 860mg 116%
Manganese 0.258mg 2.723mg 107%
Selenium 0.6µg 55.2µg 99%
Iron 0.61mg 7.72mg 89%
Copper 0.151mg 0.924mg 86%
Vitamin A 709µg 79%
Magnesium 25mg 335mg 74%
Calcium 30mg 631mg 60%
Vitamin B3 0.557mg 8.83mg 52%
Fats 0.05g 30.74g 47%
Vitamin B1 0.078mg 0.62mg 45%
Zinc 0.3mg 4.58mg 39%
Protein 1.57g 16.54g 30%
Calories 86kcal 486kcal 20%
Vitamin B6 0.209mg 16%
Vitamin B5 0.8mg 16%
Saturated fat 0.018g 3.33g 15%
Folate 11µg 49µg 10%
Vitamin B2 0.061mg 0.17mg 8%
Carbs 20.12g 42.12g 7%
Monounsaturated fat 0.001g 2.309g 6%
Starch 12.65g 5%
Vitamin E 0.26mg 0.5mg 2%
Potassium 337mg 407mg 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Sodium 55mg 16mg 2%
Fructose 0.7g 1%
Vitamin C 2.4mg 1.6mg 1%
Net carbs 17.12g 7.72g N/A
Sugar 4.18g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.031mg 0.436mg 0%
Threonine 0.083mg 0.709mg 0%
Isoleucine 0.055mg 0.801mg 0%
Leucine 0.092mg 1.371mg 0%
Lysine 0.066mg 0.97mg 0%
Methionine 0.029mg 0.588mg 0%
Phenylalanine 0.089mg 1.016mg 0%
Valine 0.086mg 0.95mg 0%
Histidine 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +1232.4%
Contains more ProteinProtein +953.5%
Contains more FatsFats +61380%
Contains more CarbsCarbs +109.3%
Contains more OtherOther +389.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.5%
Contains more Mono. FatMonounsaturated fat +230800%
Contains more Poly. FatPolyunsaturated fat +168935.7%

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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.