Pasta vs. Chia seeds — In-Depth Nutrition Comparison
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Significant differences between pasta and chia seeds
- The amount of phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, fats, zinc, and vitamin B1 in chia seeds is higher than in pasta.
- Chia seeds cover your daily phosphorus needs 114% more than pasta.
- Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of chia seeds is 15.
Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Seeds, chia seeds, dried.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -62.5% |
| Contains more MagnesiumMagnesium | +1761.1% |
| Contains more CalciumCalcium | +10416.7% |
| Contains more PotassiumPotassium | +1595.8% |
| Contains more IronIron | +577.2% |
| Contains more CopperCopper | +893.5% |
| Contains more ZincZinc | +717.9% |
| Contains more PhosphorusPhosphorus | +1265.1% |
| Contains more ManganeseManganese | +1115.6% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +30.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +196.7% |
| Contains more Vitamin B2Vitamin B2 | +13.3% |
| Contains more Vitamin B3Vitamin B3 | +790.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-3 (ALA) | 17.83g | 1114% | |
| Polyunsaturated fat | 0.429g | 23.665g | 155% |
| Fiber | 34.4g | 138% | |
| Phosphorus | 63mg | 860mg | 114% |
| Manganese | 0.224mg | 2.723mg | 109% |
| Selenium | 55.2µg | 100% | |
| Copper | 0.093mg | 0.924mg | 92% |
| Iron | 1.14mg | 7.72mg | 82% |
| Magnesium | 18mg | 335mg | 75% |
| Calcium | 6mg | 631mg | 63% |
| Vitamin B3 | 0.992mg | 8.83mg | 49% |
| Fats | 1.05g | 30.74g | 46% |
| Zinc | 0.56mg | 4.58mg | 37% |
| Vitamin B1 | 0.209mg | 0.62mg | 34% |
| Omega-6 (Linoleic acid) | 5.835g | 34% | |
| Protein | 5.15g | 16.54g | 23% |
| Calories | 131kcal | 486kcal | 18% |
| Saturated fat | 0.15g | 3.33g | 14% |
| Cholesterol | 33mg | 0mg | 11% |
| Potassium | 24mg | 407mg | 11% |
| Carbs | 24.93g | 42.12g | 6% |
| Vitamin B12 | 0.14µg | 0µg | 6% |
| Monounsaturated fat | 0.124g | 2.309g | 5% |
| Vitamin B5 | 0.183mg | 4% | |
| Folate | 64µg | 49µg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B6 | 0.034mg | 3% | |
| Vitamin C | 0mg | 1.6mg | 2% |
| Vitamin B2 | 0.15mg | 0.17mg | 2% |
| Vitamin A | 6µg | 1% | |
| Protein per 100 calories | 3.9g | 3.4g | N/A |
| Calories per 10 g protein | 254kcal | 294kcal | N/A |
| Weight per 100 calories | 76g | 21g | N/A |
| Unsaturated / Saturated Fat ratio | 3.7 | 7.8 | N/A |
| Net carbs | 24.93g | 7.72g | N/A |
| Sodium | 6mg | 16mg | 0% |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.065mg | 0.436mg | 0% |
| Threonine | 0.134mg | 0.709mg | 0% |
| Isoleucine | 0.197mg | 0.801mg | 0% |
| Leucine | 0.348mg | 1.371mg | 0% |
| Lysine | 0.097mg | 0.97mg | 0% |
| Methionine | 0.079mg | 0.588mg | 0% |
| Phenylalanine | 0.247mg | 1.016mg | 0% |
| Valine | 0.217mg | 0.95mg | 0% |
| Histidine | 0.103mg | 0.531mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.15 g
Fats:
1.05 g
Carbs:
24.93 g
Water:
68.56 g
Other:
0.31 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more WaterWater | +1082.1% |
| Contains more ProteinProtein | +221.2% |
| Contains more FatsFats | +2827.6% |
| Contains more CarbsCarbs | +69% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.15 g
Monounsaturated fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.429 g
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 | -95.5% |
| Contains more Mono. FatMonounsaturated fat | +1762.1% |
| Contains more Poly. FatPolyunsaturated fat | +5416.3% |
