Penne vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between penne and chia seeds

Penne has less fiber, phosphorus, iron, magnesium, calcium, zinc, potassium, and monounsaturated fat.
Chia seeds' daily need coverage for fiber is 127% more.
Penne has 16 times more sodium than chia seeds. Penne has 248mg of sodium, while chia seeds have 16mg.
Penne has a higher glycemic index than chia seeds.

The food varieties used in the comparison are KASHI Three Cheese Penne, frozen, unprepared and Seeds, chia seeds, dried.

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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.

Penne

Chia seeds

Contains more MagnesiumMagnesium	+1016.7%
Contains more CalciumCalcium	+609%
Contains more PotassiumPotassium	+233.6%
Contains more IronIron	+865%
Contains more ZincZinc	+316.4%
Contains more PhosphorusPhosphorus	+628.8%
Contains less SodiumSodium	-93.5%

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.

Penne

Chia seeds

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B6 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.4g	23.665g	155%
Fiber	2.7g	34.4g	127%
Manganese		2.723mg	118%
Phosphorus	118mg	860mg	106%
Copper		0.924mg	103%
Selenium		55.2µg	100%
Iron	0.8mg	7.72mg	87%
Magnesium	30mg	335mg	73%
Vitamin B3		8.83mg	55%
Calcium	89mg	631mg	54%
Vitamin B1		0.62mg	52%
Fats	4g	30.74g	41%
Zinc	1.1mg	4.58mg	32%
Protein	5.7g	16.54g	22%
Calories	126kcal	486kcal	18%
Vitamin B2		0.17mg	13%
Folate		49µg	12%
Sodium	248mg	16mg	10%
Potassium	122mg	407mg	8%
Carbs	16.8g	42.12g	8%
Saturated fat	2.3g	3.33g	5%
Cholesterol	12mg	0mg	4%
Monounsaturated fat	1g	2.309g	3%
Vitamin E		0.5mg	3%
Vitamin C	0mg	1.6mg	2%
Net carbs	14.1g	7.72g	N/A
Sugar	1.9g		N/A
Trans fat	0.2g	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