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  6. Sugar substitute vs. Chia seeds

Sugar substitute vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on the differences between sugar substitute and chia seeds

  • Chia seeds are higher than sugar substitute in fiber, phosphorus, manganese, copper, iron, magnesium, vitamin B1, fats, zinc, and protein.
  • Chia seeds cover your daily fiber needs 135% more than sugar substitute.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Sweeteners, sugar substitute, granulated, brown and Seeds, chia seeds, dried.

Infographic

Sugar substitute vs Chia seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 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 CalciumCalcium +39.3%
Contains more MagnesiumMagnesium +5483.3%
Contains more PotassiumPotassium +943.6%
Contains more IronIron +4725%
Contains more CopperCopper +13100%
Contains more ZincZinc +11350%
Contains more PhosphorusPhosphorus +10650%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +12277.3%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4033.3%
Contains more Vitamin B2Vitamin B2 +1033.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sugar substitute Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 23.665g 158%
Fiber 0.6g 34.4g 135%
Phosphorus 8mg 860mg 122%
Manganese 0.022mg 2.723mg 117%
Copper 0.007mg 0.924mg 102%
Selenium 55.2µg 100%
Iron 0.16mg 7.72mg 95%
Magnesium 6mg 335mg 78%
Vitamin B3 8.83mg 55%
Vitamin B1 0.015mg 0.62mg 50%
Fats 0g 30.74g 47%
Zinc 0.04mg 4.58mg 41%
Omega-6 (Linoleic acid) 5.835g 34%
Protein 2.06g 16.54g 29%
Calcium 879mg 631mg 25%
Sodium 572mg 16mg 24%
Saturated fat 3.33g 15%
Carbs 84.77g 42.12g 14%
Vitamin B2 0.015mg 0.17mg 12%
Folate 49µg 12%
Potassium 39mg 407mg 11%
Calories 347kcal 486kcal 7%
Monounsaturated fat 2.309g 6%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 2%
Vitamin B5 0.08mg 2%
Starch 3.52g 1%
Vitamin B6 0.015mg 1%
Protein per 100 calories 0.59g 3.4g N/A
Calories per 10 g protein 1684kcal 294kcal N/A
Weight per 100 calories 29g 21g N/A
Unsaturated / Saturated Fat ratio 7.8 N/A
Net carbs 84.17g 7.72g N/A
Sugar 4.03g N/A
Trans fat 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 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 +101.3%
Contains more WaterWater +57.6%
Contains more ProteinProtein +702.9%
Contains more FatsFats +∞%

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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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.