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  6. Sweet roll vs. Chia seeds

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

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Important differences between sweet roll and chia seeds

  • Sweet roll has less fiber, phosphorus, manganese, copper, iron, magnesium, selenium, calcium, vitamin B3, and zinc.
  • Chia seeds' daily need coverage for fiber is 128% more.
  • Sweet roll has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Sweet rolls, cinnamon, commercially prepared with raisins and Seeds, chia seeds, dried.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +1870.6%
Contains more CalciumCalcium +776.4%
Contains more PotassiumPotassium +266.7%
Contains more IronIron +382.5%
Contains more CopperCopper +950%
Contains more ZincZinc +676.3%
Contains more PhosphorusPhosphorus +1031.6%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +807.7%
Contains more SeleniumSelenium +224.7%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +298%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +91.4%
Contains more Vitamin B3Vitamin B3 +270.4%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +20.8%
Contains more WaterWater +327.6%
Contains more ProteinProtein +166.8%
Contains more FatsFats +87.4%
Contains more OtherOther +182.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 more Mono. FatMonounsaturated fat +107.8%
Contains more Poly. FatPolyunsaturated fat +216.7%
~equal in Saturated fat ~3.33g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet roll Chia seeds
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sweet roll Chia seeds DV% diff.
Fiber 2.4g 34.4g 128%
Phosphorus 76mg 860mg 112%
Polyunsaturated fat 7.473g 23.665g 108%
Manganese 0.3mg 2.723mg 105%
Copper 0.088mg 0.924mg 93%
Iron 1.6mg 7.72mg 77%
Magnesium 17mg 335mg 76%
Selenium 17µg 55.2µg 69%
Calcium 72mg 631mg 56%
Vitamin B3 2.384mg 8.83mg 40%
Zinc 0.59mg 4.58mg 36%
Vitamin B1 0.324mg 0.62mg 25%
Cholesterol 66mg 0mg 22%
Fats 16.4g 30.74g 22%
Protein 6.2g 16.54g 21%
Sodium 304mg 16mg 13%
Vitamin E 1.99mg 0.5mg 10%
Potassium 111mg 407mg 9%
Vitamin B6 0.107mg 8%
Choline 41.3mg 8%
Vitamin B5 0.406mg 8%
Vitamin A 62µg 7%
Vitamin B2 0.265mg 0.17mg 7%
Folate 72µg 49µg 6%
Monounsaturated fat 4.797g 2.309g 6%
Calories 372kcal 486kcal 6%
Vitamin B12 0.14µg 0µg 6%
Vitamin K 4.4µg 4%
Carbs 50.9g 42.12g 3%
Saturated fat 3.079g 3.33g 1%
Vitamin C 2mg 1.6mg 0%
Net carbs 48.5g 7.72g N/A
Sugar 31.73g N/A
Trans fat 0.14g N/A
Tryptophan 0.074mg 0.436mg 0%
Threonine 0.211mg 0.709mg 0%
Isoleucine 0.259mg 0.801mg 0%
Leucine 0.458mg 1.371mg 0%
Lysine 0.243mg 0.97mg 0%
Methionine 0.117mg 0.588mg 0%
Phenylalanine 0.3mg 1.016mg 0%
Valine 0.291mg 0.95mg 0%
Histidine 0.145mg 0.531mg 0%
Omega-3 - DHA 0.004g N/A
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Sweet roll
32%
Chia seeds
Minerals Daily Need Coverage Score
35%
Sweet roll
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Sweet roll
Sweet roll is lower in Saturated fat (difference - 0.251g)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 31.73g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 288mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.