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  6. Pastry vs. Chia seeds

Pastry vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between pastry and chia seeds

  • Pastry has less fiber, phosphorus, manganese, copper, magnesium, iron, calcium, selenium, and zinc than chia seeds.
  • Chia seeds cover your daily need for fiber, 132% more than pastry.
  • Pastry has 3 times more saturated fat than chia seeds. While pastry has 9.643g of saturated fat, chia seeds have only 3.33g.
  • The glycemic index of pastry is higher.

These are the specific foods used in this comparison Puff pastry, frozen, ready-to-bake and Seeds, chia seeds, dried.

Infographic

Pastry 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.
Pastry
Pastry
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
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 +1993.8%
Contains more CalciumCalcium +6210%
Contains more PotassiumPotassium +567.2%
Contains more IronIron +201.6%
Contains more CopperCopper +710.5%
Contains more ZincZinc +764.2%
Contains more PhosphorusPhosphorus +1333.3%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +458%
Contains more SeleniumSelenium +128.1%

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.
Pastry
Pastry
5
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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 B2Vitamin B2 +66.5%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +59.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +55.8%
Contains more Vitamin B3Vitamin B3 +111.9%
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pastry Chia seeds DV% diff.
Fiber 1.5g 34.4g 132%
Polyunsaturated fat 4.894g 23.665g 125%
Phosphorus 60mg 860mg 114%
Manganese 0.488mg 2.723mg 97%
Copper 0.114mg 0.924mg 90%
Magnesium 16mg 335mg 76%
Iron 2.56mg 7.72mg 65%
Calcium 10mg 631mg 62%
Selenium 24.2µg 55.2µg 56%
Monounsaturated fat 21.597g 2.309g 48%
Zinc 0.53mg 4.58mg 37%
Vitamin B3 4.168mg 8.83mg 29%
Saturated fat 9.643g 3.33g 29%
Vitamin B1 0.398mg 0.62mg 19%
Protein 7.3g 16.54g 18%
Vitamin K 16.1µg 13%
Fats 38.1g 30.74g 11%
Potassium 61mg 407mg 10%
Sodium 249mg 16mg 10%
Vitamin B2 0.283mg 0.17mg 9%
Folate 78µg 49µg 7%
Calories 551kcal 486kcal 3%
Vitamin B6 0.021mg 2%
Vitamin C 0mg 1.6mg 2%
Choline 6.4mg 1%
Carbs 45.1g 42.12g 1%
Net carbs 43.6g 7.72g N/A
Sugar 0.74g N/A
Vitamin E 0.54mg 0.5mg 0%
Trans fat 0.14g N/A
Tryptophan 0.085mg 0.436mg 0%
Threonine 0.196mg 0.709mg 0%
Isoleucine 0.272mg 0.801mg 0%
Leucine 0.508mg 1.371mg 0%
Lysine 0.142mg 0.97mg 0%
Methionine 0.129mg 0.588mg 0%
Phenylalanine 0.362mg 1.016mg 0%
Valine 0.308mg 0.95mg 0%
Histidine 0.156mg 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
Pastry
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 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 FatsFats +23.9%
Contains more WaterWater +46.6%
Contains more ProteinProtein +126.6%
Contains more OtherOther +380%
~equal in Carbs ~42.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
Pastry
1
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 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 more Mono. FatMonounsaturated fat +835.3%
Contains less Sat. FatSaturated fat -65.5%
Contains more Poly. FatPolyunsaturated fat +383.6%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.