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  6. Vanilla extract vs. Chia seeds

Vanilla extract vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between vanilla extract and chia seeds?

  • Vanilla extract has less fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 138% higher.

We used Vanilla extract and Seeds, chia seeds, dried types in this comparison.

Infographic

Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 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 less SodiumSodium -43.8%
Contains more MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +5636.4%
Contains more PotassiumPotassium +175%
Contains more IronIron +6333.3%
Contains more CopperCopper +1183.3%
Contains more ZincZinc +4063.6%
Contains more PhosphorusPhosphorus +14233.3%
Contains more ManganeseManganese +1083.9%
Contains more SeleniumSelenium +∞%

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% 2.8% 22% 8% 2.1% 6% 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% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 +5536.4%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B3Vitamin B3 +1977.6%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Vanilla extract Chia seeds DV% diff.
Polyunsaturated fat 0.004g 23.665g 158%
Fiber 0g 34.4g 138%
Phosphorus 6mg 860mg 122%
Manganese 0.23mg 2.723mg 108%
Selenium 0µg 55.2µg 100%
Iron 0.12mg 7.72mg 95%
Copper 0.072mg 0.924mg 95%
Magnesium 12mg 335mg 77%
Calcium 11mg 631mg 62%
Vitamin B3 0.425mg 8.83mg 53%
Vitamin B1 0.011mg 0.62mg 51%
Fats 0.06g 30.74g 47%
Zinc 0.11mg 4.58mg 41%
Protein 0.06g 16.54g 33%
Saturated fat 0.01g 3.33g 15%
Folate 0µg 49µg 12%
Carbs 12.65g 42.12g 10%
Calories 288kcal 486kcal 10%
Potassium 148mg 407mg 8%
Monounsaturated fat 0.01g 2.309g 6%
Vitamin B2 0.095mg 0.17mg 6%
Vitamin E 0mg 0.5mg 3%
Vitamin B6 0.026mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin B5 0.035mg 1%
Net carbs 12.65g 7.72g N/A
Sugar 12.65g N/A
Sodium 9mg 16mg 0%
Trans fat 0g 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%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 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 +806.6%
Contains more OtherOther +621.9%
Contains more ProteinProtein +27466.7%
Contains more FatsFats +51133.3%
Contains more CarbsCarbs +233%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 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 -99.7%
Contains more Mono. FatMonounsaturated fat +22990%
Contains more Poly. FatPolyunsaturated fat +591525%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.