Side-by-Side Comparison

Chia Seeds vs Potato (Flesh & Skin, Baked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Clean baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-81%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) has fewer calories (energy) (93 kcal vs 486 kcal, 393 kcal less).

Higher Protein

+562%

Chia Seeds

Chia Seeds provides 16.5 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+14.0 g, +562%).

Higher Dietary Fiber

+1464%

Chia Seeds

Chia Seeds provides 34.4 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+32.2 g, +1464%).

Higher Vitamin C

+700%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 1.6 mg in Chia Seeds (+11.2 mg, +700%).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Potato (Flesh & Skin, Baked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Potato (Flesh & Skin, Baked)

93 kcal5% DV

Chia Seeds provides 486 kcal vs 93 kcal in Potato (Flesh & Skin, Baked) (+393 kcal, +423%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

Potato (Flesh & Skin, Baked)

2.5 g5% DV

Chia Seeds provides 16.5 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+14.0 g, +562%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Potato (Flesh & Skin, Baked)

21.2 g8% DV

Chia Seeds provides 42.1 g vs 21.2 g in Potato (Flesh & Skin, Baked) (+21.0 g, +99%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Potato (Flesh & Skin, Baked)

2.2 g8% DV

Chia Seeds provides 34.4 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+32.2 g, +1464%).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Potato (Flesh & Skin, Baked)

0.13 g

Chia Seeds provides 30.7 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+30.6 g, +23546%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Chia Seeds

0 g

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Potato (Flesh & Skin, Baked) has higher total sugars (1.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Chia Seeds

1.6 mg2% DV

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 1.6 mg in Chia Seeds (+11.2 mg, +700%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

3.0 µg

Potato (Flesh & Skin, Baked)

0 µg

Chia Seeds has higher vitamin a (rae) (3.0 µg vs 0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.50 mg3% DV

Potato (Flesh & Skin, Baked)

0.05 mg

Chia Seeds provides 0.50 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.45 mg, +900%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Chia Seeds

0 µg

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

Potato (Flesh & Skin, Baked) has higher vitamin k (2.0 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

49 µg12% DV

Potato (Flesh & Skin, Baked)

28 µg7% DV

Chia Seeds provides 49 µg vs 28 µg in Potato (Flesh & Skin, Baked) (+21 µg, +75%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

Chia Seeds provides 0.62 mg vs 0.11 mg in Potato (Flesh & Skin, Baked) (+0.51 mg, +485%).

Riboflavin (Vitamin B2)Chia Seeds higher

Chia Seeds

0.17 mg13% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.05 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

Chia Seeds provides 8.8 mg vs 1.4 mg in Potato (Flesh & Skin, Baked) (+7.4 mg, +526%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

Chia Seeds provides 0.94 mg vs 0.58 mg in Potato (Flesh & Skin, Baked) (+0.36 mg, +61%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Chia Seeds

0.08 mg5% DV

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.08 mg in Chia Seeds (+0.22 mg, +272%).

Vitamin B12Similar

Chia Seeds

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

16.0 mg1% DV

Potato (Flesh & Skin, Baked)

10.0 mg

Chia Seeds provides 16.0 mg vs 10.0 mg in Potato (Flesh & Skin, Baked) (+6.0 mg, +60%).

PotassiumPotato (Flesh & Skin, Baked) higher

Chia Seeds

407 mg9% DV

Potato (Flesh & Skin, Baked)

535 mg11% DV

Potato (Flesh & Skin, Baked) provides 535 mg vs 407 mg in Chia Seeds (+128 mg, +31%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

Chia Seeds provides 631 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+616 mg, +4107%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

Chia Seeds provides 7.7 mg vs 1.1 mg in Potato (Flesh & Skin, Baked) (+6.6 mg, +615%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

Chia Seeds provides 335 mg vs 28.0 mg in Potato (Flesh & Skin, Baked) (+307 mg, +1096%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

Chia Seeds provides 860 mg vs 70.0 mg in Potato (Flesh & Skin, Baked) (+790 mg, +1129%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

Chia Seeds provides 4.6 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+4.2 mg, +1172%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

Potato (Flesh & Skin, Baked)

0.03 g

Chia Seeds provides 3.3 g vs 0.03 g in Potato (Flesh & Skin, Baked) (+3.3 g, +11000%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Chia Seeds

58 kcal3% DV

Potato (Flesh & Skin, Baked)

161 kcal8% DV

Potato (Flesh & Skin, Baked) provides 161 kcal vs 58 kcal in Chia Seeds (+103 kcal, +176%).

ProteinPotato (Flesh & Skin, Baked) higher

Chia Seeds

2.0 g4% DV

Potato (Flesh & Skin, Baked)

4.3 g9% DV

Potato (Flesh & Skin, Baked) provides 4.3 g vs 2.0 g in Chia Seeds (+2.3 g, +118%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Chia Seeds

5.1 g2% DV

Potato (Flesh & Skin, Baked)

36.6 g13% DV

Potato (Flesh & Skin, Baked) provides 36.6 g vs 5.1 g in Chia Seeds (+31.5 g, +624%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

Potato (Flesh & Skin, Baked)

3.8 g14% DV

Chia Seeds provides 4.1 g vs 3.8 g in Potato (Flesh & Skin, Baked) (+0.32 g, +8%).

Total FatChia Seeds higher

Chia Seeds

3.7 g5% DV

Potato (Flesh & Skin, Baked)

0.22 g

Chia Seeds provides 3.7 g vs 0.22 g in Potato (Flesh & Skin, Baked) (+3.5 g, +1540%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Chia Seeds

0 g

Potato (Flesh & Skin, Baked)

2.0 g4% DV

Potato (Flesh & Skin, Baked) has higher total sugars (2.0 g vs 0 g).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Chia Seeds

0.19 mg

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

Potato (Flesh & Skin, Baked) provides 22.1 mg vs 0.19 mg in Chia Seeds (+22.0 mg, +11433%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

0.4 µg

Potato (Flesh & Skin, Baked)

0 µg

Chia Seeds has higher vitamin a (rae) (0.4 µg vs 0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Chia Seeds

0.06 mg

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin e (0.06 mg).

Vitamin KPotato (Flesh & Skin, Baked) higher

Chia Seeds

0 µg

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

Potato (Flesh & Skin, Baked) has higher vitamin k (3.5 µg vs 0 µg).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Chia Seeds

5.9 µg1% DV

Potato (Flesh & Skin, Baked)

48 µg12% DV

Potato (Flesh & Skin, Baked) provides 48 µg vs 5.9 µg in Chia Seeds (+43 µg, +724%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Chia Seeds

0.07 mg6% DV

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.07 mg).

Riboflavin (Vitamin B2)Potato (Flesh & Skin, Baked) higher

Chia Seeds

0.02 mg2% DV

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

Potato (Flesh & Skin, Baked) provides slightly more riboflavin (vitamin b2) (0.08 mg vs 0.02 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Chia Seeds

1.1 mg7% DV

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 1.1 mg in Chia Seeds (+1.4 mg, +130%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Chia Seeds

0.11 mg2% DV

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.11 mg in Chia Seeds (+0.90 mg, +796%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Chia Seeds

0.01 mg1% DV

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.01 mg in Chia Seeds (+0.51 mg, +5270%).

Vitamin B12Similar

Chia Seeds

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Chia Seeds

1.9 mg

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 17.3 mg vs 1.9 mg in Chia Seeds (+15.4 mg, +801%).

PotassiumPotato (Flesh & Skin, Baked) higher

Chia Seeds

48.8 mg1% DV

Potato (Flesh & Skin, Baked)

926 mg20% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 48.8 mg in Chia Seeds (+877 mg, +1795%).

CalciumChia Seeds higher

Chia Seeds

75.7 mg6% DV

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

Chia Seeds provides 75.7 mg vs 26.0 mg in Potato (Flesh & Skin, Baked) (+49.8 mg, +192%).

IronPotato (Flesh & Skin, Baked) higher

Chia Seeds

0.93 mg5% DV

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.93 mg in Chia Seeds (+0.94 mg, +102%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Chia Seeds

40.2 mg10% DV

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

Potato (Flesh & Skin, Baked) provides 48.4 mg vs 40.2 mg in Chia Seeds (+8.2 mg, +20%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Chia Seeds

103 mg8% DV

Potato (Flesh & Skin, Baked)

121 mg10% DV

Potato (Flesh & Skin, Baked) provides 121 mg vs 103 mg in Chia Seeds (+17.9 mg, +17%).

ZincPotato (Flesh & Skin, Baked) higher

Chia Seeds

0.55 mg5% DV

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

Potato (Flesh & Skin, Baked) provides 0.62 mg vs 0.55 mg in Chia Seeds (+0.07 mg, +13%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.40 g2% DV

Potato (Flesh & Skin, Baked)

0.05 g

Chia Seeds provides 0.40 g vs 0.05 g in Potato (Flesh & Skin, Baked) (+0.35 g, +670%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Potato (Flesh & Skin, Baked)

100 kcal5% DV

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (102 kcal).

ProteinChia Seeds higher

Chia Seeds

3.5 g7% DV

Potato (Flesh & Skin, Baked)

2.7 g5% DV

Chia Seeds provides 3.5 g vs 2.7 g in Potato (Flesh & Skin, Baked) (+0.77 g, +29%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Chia Seeds

8.8 g3% DV

Potato (Flesh & Skin, Baked)

22.8 g8% DV

Potato (Flesh & Skin, Baked) provides 22.8 g vs 8.8 g in Chia Seeds (+14.0 g, +158%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

Potato (Flesh & Skin, Baked)

2.4 g8% DV

Chia Seeds provides 7.2 g vs 2.4 g in Potato (Flesh & Skin, Baked) (+4.8 g, +204%).

Total FatChia Seeds higher

Chia Seeds

6.5 g8% DV

Potato (Flesh & Skin, Baked)

0.14 g

Chia Seeds provides 6.5 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+6.3 g, +4498%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Chia Seeds

0 g

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Potato (Flesh & Skin, Baked) has higher total sugars (1.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Chia Seeds

0.34 mg

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

Potato (Flesh & Skin, Baked) provides 13.8 mg vs 0.34 mg in Chia Seeds (+13.5 mg, +4014%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

0.6 µg

Potato (Flesh & Skin, Baked)

0 µg

Chia Seeds has higher vitamin a (rae) (0.6 µg vs 0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.11 mg1% DV

Potato (Flesh & Skin, Baked)

0.05 mg

Chia Seeds provides slightly more vitamin e (0.11 mg vs 0.05 mg).

Vitamin KPotato (Flesh & Skin, Baked) higher

Chia Seeds

0 µg

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

Potato (Flesh & Skin, Baked) has higher vitamin k (2.2 µg vs 0 µg).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Chia Seeds

10 µg3% DV

Potato (Flesh & Skin, Baked)

30 µg8% DV

Potato (Flesh & Skin, Baked) provides 30 µg vs 10 µg in Chia Seeds (+20 µg, +194%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.13 mg11% DV

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of thiamin (vitamin b1) (0.13 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.04 mg3% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

Chia Seeds provides 1.9 mg vs 1.5 mg in Potato (Flesh & Skin, Baked) (+0.33 mg, +22%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Chia Seeds

0.20 mg4% DV

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

Potato (Flesh & Skin, Baked) provides 0.63 mg vs 0.20 mg in Chia Seeds (+0.43 mg, +220%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Chia Seeds

0.02 mg1% DV

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

Potato (Flesh & Skin, Baked) provides 0.32 mg vs 0.02 mg in Chia Seeds (+0.31 mg, +1816%).

Vitamin B12Similar

Chia Seeds

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Chia Seeds

3.4 mg

Potato (Flesh & Skin, Baked)

10.8 mg

Potato (Flesh & Skin, Baked) provides 10.8 mg vs 3.4 mg in Chia Seeds (+7.4 mg, +221%).

PotassiumPotato (Flesh & Skin, Baked) higher

Chia Seeds

85.5 mg2% DV

Potato (Flesh & Skin, Baked)

578 mg12% DV

Potato (Flesh & Skin, Baked) provides 578 mg vs 85.5 mg in Chia Seeds (+492 mg, +576%).

CalciumChia Seeds higher

Chia Seeds

133 mg10% DV

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

Chia Seeds provides 133 mg vs 16.2 mg in Potato (Flesh & Skin, Baked) (+116 mg, +718%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

Chia Seeds provides 1.6 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+0.45 mg, +39%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

Chia Seeds provides 70.4 mg vs 30.2 mg in Potato (Flesh & Skin, Baked) (+40.1 mg, +133%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

Chia Seeds provides 181 mg vs 75.6 mg in Potato (Flesh & Skin, Baked) (+105 mg, +139%).

ZincChia Seeds higher

Chia Seeds

0.96 mg9% DV

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

Chia Seeds provides 0.96 mg vs 0.39 mg in Potato (Flesh & Skin, Baked) (+0.57 mg, +147%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.70 g3% DV

Potato (Flesh & Skin, Baked)

0.03 g

Chia Seeds provides 0.70 g vs 0.03 g in Potato (Flesh & Skin, Baked) (+0.67 g, +2058%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Potato (Flesh & Skin, Baked)

300 kcal15% DV

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (301 kcal).

ProteinChia Seeds higher

Chia Seeds

10.3 g21% DV

Potato (Flesh & Skin, Baked)

8.1 g16% DV

Chia Seeds provides 10.3 g vs 8.1 g in Potato (Flesh & Skin, Baked) (+2.2 g, +27%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Chia Seeds

26.1 g9% DV

Potato (Flesh & Skin, Baked)

68.3 g25% DV

Potato (Flesh & Skin, Baked) provides 68.3 g vs 26.1 g in Chia Seeds (+42.2 g, +162%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

Potato (Flesh & Skin, Baked)

7.1 g25% DV

Chia Seeds provides 21.3 g vs 7.1 g in Potato (Flesh & Skin, Baked) (+14.2 g, +200%).

Total FatChia Seeds higher

Chia Seeds

19.1 g24% DV

Potato (Flesh & Skin, Baked)

0.42 g1% DV

Chia Seeds provides 19.1 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+18.6 g, +4439%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Chia Seeds

0 g

Potato (Flesh & Skin, Baked)

3.7 g7% DV

Potato (Flesh & Skin, Baked) has higher total sugars (3.7 g vs 0 g).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Chia Seeds

0.99 mg1% DV

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

Potato (Flesh & Skin, Baked) provides 41.3 mg vs 0.99 mg in Chia Seeds (+40.4 mg, +4068%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

1.9 µg

Potato (Flesh & Skin, Baked)

0 µg

Chia Seeds has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.31 mg2% DV

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

Chia Seeds provides 0.31 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+0.15 mg, +92%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Chia Seeds

0 µg

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

Potato (Flesh & Skin, Baked) has higher vitamin k (6.5 µg vs 0 µg).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Chia Seeds

30 µg8% DV

Potato (Flesh & Skin, Baked)

90 µg23% DV

Potato (Flesh & Skin, Baked) provides 90 µg vs 30 µg in Chia Seeds (+60 µg, +198%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.38 mg32% DV

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of thiamin (vitamin b1) (0.38 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.11 mg8% DV

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

Chia Seeds provides 5.5 mg vs 4.6 mg in Potato (Flesh & Skin, Baked) (+0.92 mg, +20%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Chia Seeds

0.58 mg12% DV

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.58 mg in Chia Seeds (+1.3 mg, +224%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Chia Seeds

0.05 mg3% DV

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

Potato (Flesh & Skin, Baked) provides 0.96 mg vs 0.05 mg in Chia Seeds (+0.91 mg, +1841%).

Vitamin B12Similar

Chia Seeds

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Chia Seeds and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Chia Seeds

9.9 mg

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 32.3 mg vs 9.9 mg in Chia Seeds (+22.4 mg, +226%).

PotassiumPotato (Flesh & Skin, Baked) higher

Chia Seeds

252 mg5% DV

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

Potato (Flesh & Skin, Baked) provides 1,728 mg vs 252 mg in Chia Seeds (+1,476 mg, +585%).

CalciumChia Seeds higher

Chia Seeds

391 mg30% DV

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

Chia Seeds provides 391 mg vs 48.5 mg in Potato (Flesh & Skin, Baked) (+343 mg, +707%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

Chia Seeds provides 4.8 mg vs 3.5 mg in Potato (Flesh & Skin, Baked) (+1.3 mg, +37%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

Chia Seeds provides 208 mg vs 90.4 mg in Potato (Flesh & Skin, Baked) (+117 mg, +130%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

Potato (Flesh & Skin, Baked)

226 mg18% DV

Chia Seeds provides 533 mg vs 226 mg in Potato (Flesh & Skin, Baked) (+307 mg, +136%).

ZincChia Seeds higher

Chia Seeds

2.8 mg26% DV

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

Chia Seeds provides 2.8 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+1.7 mg, +144%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

2.1 g10% DV

Potato (Flesh & Skin, Baked)

0.10 g

Chia Seeds provides 2.1 g vs 0.10 g in Potato (Flesh & Skin, Baked) (+2.0 g, +2031%).

Chia Seeds vs Potato (Flesh & Skin, Baked)

Chia Seeds

Potato (Flesh & Skin, Baked)

Nutritional Takeaways

Comparison Summary