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  6. Chia seeds vs. Pasta

Chia seeds vs. Pasta — In-Depth Nutrition Comparison

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Significant differences between chia seeds and pasta

  • The amount of phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, zinc, and vitamin B1 in chia seeds is higher than in pasta.
  • Chia seeds cover your daily phosphorus needs 114% more than pasta.
  • Pasta has 105 times less calcium than chia seeds. Chia seeds have 631mg of calcium, while pasta has 6mg.
  • Pasta contains less saturated fat.
  • Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of chia seeds is 15.

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

Infographic

Chia seeds vs Pasta infographic
Infographic link

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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +10416.7%
Contains more PotassiumPotassium +1595.8%
Contains more IronIron +577.2%
Contains more CopperCopper +893.5%
Contains more ZincZinc +717.9%
Contains more PhosphorusPhosphorus +1265.1%
Contains more ManganeseManganese +1115.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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" 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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Pasta
Pasta
5
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +196.7%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B3Vitamin B3 +790.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +30.6%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Pasta DV% diff.
Polyunsaturated fat 23.665g 0.429g 155%
Fiber 34.4g 138%
Phosphorus 860mg 63mg 114%
Manganese 2.723mg 0.224mg 109%
Selenium 55.2µg 100%
Copper 0.924mg 0.093mg 92%
Iron 7.72mg 1.14mg 82%
Magnesium 335mg 18mg 75%
Calcium 631mg 6mg 63%
Vitamin B3 8.83mg 0.992mg 49%
Fats 30.74g 1.05g 46%
Zinc 4.58mg 0.56mg 37%
Vitamin B1 0.62mg 0.209mg 34%
Protein 16.54g 5.15g 23%
Calories 486kcal 131kcal 18%
Saturated fat 3.33g 0.15g 14%
Potassium 407mg 24mg 11%
Cholesterol 0mg 33mg 11%
Vitamin B12 0µg 0.14µg 6%
Carbs 42.12g 24.93g 6%
Monounsaturated fat 2.309g 0.124g 5%
Folate 49µg 64µg 4%
Vitamin B5 0.183mg 4%
Vitamin E 0.5mg 3%
Vitamin B6 0.034mg 3%
Vitamin B2 0.17mg 0.15mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin A 6µg 1%
Net carbs 7.72g 24.93g N/A
Sodium 16mg 6mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.065mg 0%
Threonine 0.709mg 0.134mg 0%
Isoleucine 0.801mg 0.197mg 0%
Leucine 1.371mg 0.348mg 0%
Lysine 0.97mg 0.097mg 0%
Methionine 0.588mg 0.079mg 0%
Phenylalanine 1.016mg 0.247mg 0%
Valine 0.95mg 0.217mg 0%
Histidine 0.531mg 0.103mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +221.2%
Contains more FatsFats +2827.6%
Contains more CarbsCarbs +69%
Contains more OtherOther +1448.4%
Contains more WaterWater +1082.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +1762.1%
Contains more Poly. FatPolyunsaturated fat +5416.3%
Contains less Sat. FatSaturated fat -95.5%

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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. Chia seeds - 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.