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Puff pastry vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between puff pastry and chia seeds?

  • Chia seeds are richer than puff pastry in fiber, phosphorus, manganese, copper, magnesium, iron, calcium, selenium, zinc, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 132% more.
  • The glycemic index of chia seeds is lower.

We used Puff pastry, frozen, ready-to-bake, baked and Seeds, chia seeds, dried types in this article.

Infographic

Puff pastry vs Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
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 +556.5%
Contains more IronIron +196.9%
Contains more CopperCopper +703.5%
Contains more ZincZinc +748.1%
Contains more PhosphorusPhosphorus +1333.3%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +450.1%
Contains more SeleniumSelenium +125.3%

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.
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% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
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 +51.8%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +92%
Contains more Vitamin B3Vitamin B3 +132.4%
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 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 +25.2%
Contains more WaterWater +27.6%
Contains more ProteinProtein +123.5%
Contains more OtherOther +380%
~equal in Carbs ~42.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 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 +282.3%
Contains less Sat. FatSaturated fat -39.5%
~equal in Polyunsaturated fat ~23.665g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Puff pastry Chia seeds
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Chia seeds DV% diff.
Fiber 1.5g 34.4g 132%
Phosphorus 60mg 860mg 114%
Manganese 0.495mg 2.723mg 97%
Copper 0.115mg 0.924mg 90%
Magnesium 16mg 335mg 76%
Iron 2.6mg 7.72mg 64%
Calcium 10mg 631mg 62%
Selenium 24.5µg 55.2µg 56%
Zinc 0.54mg 4.58mg 37%
Vitamin B3 3.8mg 8.83mg 31%
Vitamin B1 0.323mg 0.62mg 25%
Protein 7.4g 16.54g 18%
Monounsaturated fat 8.828g 2.309g 16%
Vitamin K 16.3µg 14%
Fats 38.5g 30.74g 12%
Potassium 62mg 407mg 10%
Sodium 253mg 16mg 10%
Saturated fat 5.502g 3.33g 10%
Polyunsaturated fat 22.228g 23.665g 10%
Vitamin B2 0.258mg 0.17mg 7%
Calories 558kcal 486kcal 4%
Vitamin C 0mg 1.6mg 2%
Folate 55µg 49µg 2%
Vitamin B6 0.019mg 1%
Choline 6.2mg 1%
Carbs 45.7g 42.12g 1%
Net carbs 44.2g 7.72g N/A
Sugar 0.75g N/A
Vitamin E 0.55mg 0.5mg 0%
Trans fat 0.14g N/A
Tryptophan 0.086mg 0.436mg 0%
Threonine 0.198mg 0.709mg 0%
Isoleucine 0.275mg 0.801mg 0%
Leucine 0.514mg 1.371mg 0%
Lysine 0.144mg 0.97mg 0%
Methionine 0.131mg 0.588mg 0%
Phenylalanine 0.367mg 1.016mg 0%
Valine 0.312mg 0.95mg 0%
Histidine 0.158mg 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?

ok
ok
is better in case of low diet
Puff pastry Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Puff pastry
32%
Chia seeds
Minerals Daily Need Coverage Score
43%
Puff pastry
221%
Chia seeds

Comparison summary

Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 237mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 2.172g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.