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  6. Tomato sauce vs. Chia seeds

Tomato sauce vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between tomato sauce and chia seeds

  • Tomato sauce has less fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B1, and vitamin B3 than chia seeds.
  • Chia seeds cover your daily need for fiber, 132% more than tomato sauce.
  • The glycemic index of tomato sauce is higher.

These are the specific foods used in this comparison Tomato sauce, canned, no salt added and Seeds, chia seeds, dried.

Infographic

Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 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 less SodiumSodium -31.3%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +4407.1%
Contains more PotassiumPotassium +37%
Contains more IronIron +704.2%
Contains more CopperCopper +703.5%
Contains more ZincZinc +1981.8%
Contains more PhosphorusPhosphorus +3085.2%
Contains more ManganeseManganese +2309.7%
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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 +337.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +188%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2483.3%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B3Vitamin B3 +791%
Contains more FolateFolate +444.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato sauce Chia seeds DV% diff.
Polyunsaturated fat 0.121g 23.665g 157%
Fiber 1.5g 34.4g 132%
Phosphorus 27mg 860mg 119%
Manganese 0.113mg 2.723mg 113%
Selenium 0.6µg 55.2µg 99%
Copper 0.115mg 0.924mg 90%
Iron 0.96mg 7.72mg 85%
Magnesium 15mg 335mg 76%
Calcium 14mg 631mg 62%
Vitamin B1 0.024mg 0.62mg 50%
Vitamin B3 0.991mg 8.83mg 49%
Fats 0.3g 30.74g 47%
Zinc 0.22mg 4.58mg 40%
Protein 1.2g 16.54g 31%
Calories 24kcal 486kcal 23%
Saturated fat 0.041g 3.33g 15%
Carbs 5.31g 42.12g 12%
Folate 9µg 49µg 10%
Vitamin B2 0.065mg 0.17mg 8%
Vitamin B6 0.098mg 8%
Vitamin C 7mg 1.6mg 6%
Vitamin E 1.44mg 0.5mg 6%
Vitamin B5 0.309mg 6%
Monounsaturated fat 0.044g 2.309g 6%
Potassium 297mg 407mg 3%
Vitamin K 2.8µg 2%
Fructose 1.67g 2%
Choline 9.9mg 2%
Vitamin A 22µg 2%
Net carbs 3.81g 7.72g N/A
Sugar 3.56g N/A
Sodium 11mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.009mg 0.436mg 0%
Threonine 0.037mg 0.709mg 0%
Isoleucine 0.025mg 0.801mg 0%
Leucine 0.034mg 1.371mg 0%
Lysine 0.037mg 0.97mg 0%
Methionine 0.008mg 0.588mg 0%
Phenylalanine 0.036mg 1.016mg 0%
Valine 0.025mg 0.95mg 0%
Histidine 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 +1473.8%
Contains more ProteinProtein +1278.3%
Contains more FatsFats +10146.7%
Contains more CarbsCarbs +693.2%
Contains more OtherOther +151.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 -98.8%
Contains more Mono. FatMonounsaturated fat +5147.7%
Contains more Poly. FatPolyunsaturated fat +19457.9%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.