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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 differences between Sugar substitute and Chia seeds

  • Sugar substitute is higher in Calcium, yet Chia seeds is higher in Fiber, Phosphorus, Manganese, Copper, Iron, Magnesium, Vitamin B1, and Zinc.
  • Chia seeds covers your daily Fiber needs 135% more than Sugar substitute.
  • Sugar substitute contains 36 times more Sodium than Chia seeds. While Sugar substitute contains 572mg of Sodium, Chia seeds contains only 16mg.

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

Infographic

Sugar substitute 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 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%

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% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B1Vitamin B1 +4033.3%
Contains more Vitamin B2Vitamin B2 +1033.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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 +∞%
Contains more OtherOther +19.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sugar substitute Chia seeds Opinion
Calories 347kcal 486kcal Chia seeds
Protein 2.06g 16.54g Chia seeds
Fats 0g 30.74g Chia seeds
Vitamin C 1.6mg Chia seeds
Net carbs 84.17g 7.72g Sugar substitute
Carbs 84.77g 42.12g Sugar substitute
Magnesium 6mg 335mg Chia seeds
Calcium 879mg 631mg Sugar substitute
Potassium 39mg 407mg Chia seeds
Iron 0.16mg 7.72mg Chia seeds
Sugar 4.03g Chia seeds
Fiber 0.6g 34.4g Chia seeds
Copper 0.007mg 0.924mg Chia seeds
Zinc 0.04mg 4.58mg Chia seeds
Starch 3.52g Sugar substitute
Phosphorus 8mg 860mg Chia seeds
Sodium 572mg 16mg Chia seeds
Vitamin A 54IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 0.022mg 2.723mg Chia seeds
Selenium 55.2µg Chia seeds
Vitamin B1 0.015mg 0.62mg Chia seeds
Vitamin B2 0.015mg 0.17mg Chia seeds
Vitamin B3 8.83mg Chia seeds
Vitamin B5 0.08mg Sugar substitute
Vitamin B6 0.015mg Sugar substitute
Folate 49µg Chia seeds
Trans Fat 0.14g Sugar substitute
Saturated Fat 3.33g Sugar substitute
Monounsaturated Fat 2.309g Chia seeds
Polyunsaturated fat 23.665g Chia seeds
Tryptophan 0.436mg Chia seeds
Threonine 0.709mg Chia seeds
Isoleucine 0.801mg Chia seeds
Leucine 1.371mg Chia seeds
Lysine 0.97mg Chia seeds
Methionine 0.588mg Chia seeds
Phenylalanine 1.016mg Chia seeds
Valine 0.95mg Chia seeds
Histidine 0.531mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar substitute 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
1%
Sugar substitute
32%
Chia seeds
Minerals Daily Need Coverage Score
36%
Sugar substitute
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Sugar substitute
Sugar substitute is lower in Saturated Fat (difference - 3.33g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.03g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 556mg)
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 richer in vitamins?
Chia seeds
Chia seeds is relatively richer in vitamins
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. 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.