Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Veggie burger vs. Chia seeds — In-Depth Nutrition Comparison

Compare

Summary of differences between veggie burgers and chia seeds

  • Veggie burgers have more vitamin B1 and vitamin B12; however, chia seeds are higher in fiber, phosphorus, copper, manganese, magnesium, iron, selenium, and calcium.
  • Veggie burgers cover your daily need for vitamin B1, 169% more than chia seeds.
  • The glycemic index of veggie burgers is higher.

These are the specific foods used in this comparison Veggie burgers or soyburgers, unprepared and Seeds, chia seeds, dried.

Infographic

Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
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 +498.2%
Contains more CalciumCalcium +364%
Contains more PotassiumPotassium +22.2%
Contains more IronIron +220.3%
Contains more CopperCopper +362%
Contains more ZincZinc +263.5%
Contains more PhosphorusPhosphorus +317.5%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +186.3%
Contains more SeleniumSelenium +144.2%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
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 +181.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +327.6%
Contains more Vitamin B2Vitamin B2 +43.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +153.1%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B3Vitamin B3 +135.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Veggie burger Chia seeds DV% diff.
Vitamin B1 2.651mg 0.62mg 169%
Polyunsaturated fat 2.023g 23.665g 144%
Fiber 4.9g 34.4g 118%
Phosphorus 206mg 860mg 93%
Vitamin B12 2.01µg 0µg 84%
Copper 0.2mg 0.924mg 80%
Manganese 0.951mg 2.723mg 77%
Iron 2.41mg 7.72mg 66%
Magnesium 56mg 335mg 66%
Selenium 22.6µg 55.2µg 59%
Calcium 136mg 631mg 50%
Fats 6.3g 30.74g 38%
Vitamin B3 3.753mg 8.83mg 32%
Zinc 1.26mg 4.58mg 30%
Sodium 569mg 16mg 24%
Vitamin B6 0.303mg 23%
Folate 124µg 49µg 19%
Calories 177kcal 486kcal 15%
Carbs 14.27g 42.12g 9%
Saturated fat 1.44g 3.33g 9%
Vitamin B5 0.289mg 6%
Vitamin B2 0.244mg 0.17mg 6%
Vitamin K 4.2µg 4%
Choline 19.4mg 4%
Vitamin C 4.5mg 1.6mg 3%
Protein 15.7g 16.54g 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.23mg 0.5mg 2%
Potassium 333mg 407mg 2%
Starch 5.78g 2%
Monounsaturated fat 1.778g 2.309g 1%
Net carbs 9.37g 7.72g N/A
Sugar 1.07g N/A
Vitamin A 1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.162mg 0.436mg 0%
Threonine 0.605mg 0.709mg 0%
Isoleucine 0.78mg 0.801mg 0%
Leucine 1.399mg 1.371mg 0%
Lysine 1.004mg 0.97mg 0%
Methionine 0.291mg 0.588mg 0%
Phenylalanine 0.885mg 1.016mg 0%
Valine 0.89mg 0.95mg 0%
Histidine 0.465mg 0.531mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 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 +955.3%
Contains more FatsFats +387.9%
Contains more CarbsCarbs +195.2%
Contains more OtherOther +90.5%
~equal in Protein ~16.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 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 -56.8%
Contains more Mono. FatMonounsaturated fat +29.9%
Contains more Poly. FatPolyunsaturated fat +1069.8%

People also compare

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.