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Seed vs Pasta - In-Depth Nutrition Comparison

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Significant differences between Seed and Pasta

  • The amount of Phosphorus, Manganese, Copper, Iron, Magnesium, Calcium, Vitamin B3, Zinc, and Vitamin B1 in Seed is higher than in Pasta.
  • Seed covers your daily Phosphorus needs 114% more than Pasta.
  • Pasta has 105 times less Calcium than Seed. Seed has 631mg of Calcium, while Pasta has 6mg.
  • Pasta contains less Saturated Fat.

Specific food types used in this comparison are Seeds, chia seeds, dried and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Seed vs Pasta 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
1
Pasta
Contains more Iron +577.2%
Contains more Calcium +10416.7%
Contains more Potassium +1595.8%
Contains more Magnesium +1761.1%
Contains more Copper +893.5%
Contains more Zinc +717.9%
Contains more Phosphorus +1265.1%
Contains less Sodium -62.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +577.2%
Contains more Calcium +10416.7%
Contains more Potassium +1595.8%
Contains more Magnesium +1761.1%
Contains more Copper +893.5%
Contains more Zinc +717.9%
Contains more Phosphorus +1265.1%
Contains less Sodium -62.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
4
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin A +170%
Contains more Vitamin B1 +196.7%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +790.1%
Contains more Vitamin B12 +∞%
Contains more Folate +30.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
Contains more Vitamin C +∞%
Contains more Vitamin A +170%
Contains more Vitamin B1 +196.7%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +790.1%
Contains more Vitamin B12 +∞%
Contains more Folate +30.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
16
Pasta
Mineral Summary Score
195
Seed
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
31%
Pasta
Carbohydrates
42%
Seed
25%
Pasta
Fats
142%
Seed
5%
Pasta

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Pasta
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 34)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 3.18g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Seed Pasta Opinion
Calories 486 131 Seed
Protein 16.54 5.15 Seed
Fats 30.74 1.05 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 24.93 Seed
Cholesterol 0 33 Seed
Vitamin D
Iron 7.72 1.14 Seed
Calcium 631 6 Seed
Potassium 407 24 Seed
Magnesium 335 18 Seed
Sugar
Fiber 34.4 Seed
Copper 0.924 0.093 Seed
Zinc 4.58 0.56 Seed
Starch
Phosphorus 860 63 Seed
Sodium 16 6 Pasta
Vitamin A 54 20 Seed
Vitamin E 0.5 Seed
Vitamin D
Vitamin B1 0.62 0.209 Seed
Vitamin B2 0.17 0.15 Seed
Vitamin B3 8.83 0.992 Seed
Vitamin B5 0.183 Pasta
Vitamin B6 0.034 Pasta
Vitamin B12 0 0.14 Pasta
Vitamin K
Folate 49 64 Pasta
Trans Fat 0.14 Pasta
Saturated Fat 3.33 0.15 Pasta
Monounsaturated Fat 2.309 0.124 Seed
Polyunsaturated fat 23.665 0.429 Seed
Tryptophan 0.436 0.065 Seed
Threonine 0.709 0.134 Seed
Isoleucine 0.801 0.197 Seed
Leucine 1.371 0.348 Seed
Lysine 0.97 0.097 Seed
Methionine 0.588 0.079 Seed
Phenylalanine 1.016 0.247 Seed
Valine 0.95 0.217 Seed
Histidine 0.531 0.103 Seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.