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.
Infographic
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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.
| 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.
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more WaterWater | +1148.3% |
| Contains more ProteinProtein | +190.2% |
| Contains more FatsFats | +668.5% |
| Contains more CarbsCarbs | +150.7% |
| Contains more OtherOther | +336.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 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 | -30.9% |
| Contains more Mono. FatMonounsaturated fat | +130.9% |
| Contains more Poly. FatPolyunsaturated fat | +5816.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
32%
Minerals Daily Need Coverage Score
20%
221%
Comparison summary
Which food is lower in Saturated fat?
Penne is lower in Saturated fat (difference - 1.03g)
Which food is lower in Cholesterol?
Chia seeds is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 232mg)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Chia seeds is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)