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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
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
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
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.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
24%
32%
Minerals Daily Need Coverage Score
43%
221%
Comparison summary
Which food is richer in vitamins?
Puff pastry is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 237mg)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 2.172g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)