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  6. Seed vs. Pasta

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
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.
Seed
Seed
9
:
1
Pasta
Pasta
Contains more Calcium +10416.7%
Contains more Iron +577.2%
Contains more Magnesium +1761.1%
Contains more Phosphorus +1265.1%
Contains more Potassium +1595.8%
Contains more Zinc +717.9%
Contains more Copper +893.5%
Contains more Manganese +1115.6%
Contains less Sodium -62.5%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +10416.7%
Contains more Iron +577.2%
Contains more Magnesium +1761.1%
Contains more Phosphorus +1265.1%
Contains more Potassium +1595.8%
Contains more Zinc +717.9%
Contains more Copper +893.5%
Contains more Manganese +1115.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
6
:
4
Pasta
Pasta
Contains more Vitamin A +170%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +196.7%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +790.1%
Contains more Folate +30.6%
Contains more Vitamin B12 +∞%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin A +170%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +196.7%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +790.1%
Contains more Folate +30.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Pasta
Pasta
Contains more Protein +221.2%
Contains more Fats +2827.6%
Contains more Carbs +69%
Contains more Other +1448.4%
Contains more Water +1082.1%
Seed
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
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 Protein +221.2%
Contains more Fats +2827.6%
Contains more Carbs +69%
Contains more Other +1448.4%
Contains more Water +1082.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Pasta
Pasta
Contains more Monounsaturated Fat +1762.1%
Contains more Polyunsaturated fat +5416.3%
Contains less Saturated Fat -95.5%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +1762.1%
Contains more Polyunsaturated fat +5416.3%
Contains less Saturated Fat -95.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Seed Pasta Opinion
Net carbs 7.72g 24.93g Pasta
Protein 16.54g 5.15g Seed
Fats 30.74g 1.05g Seed
Carbs 42.12g 24.93g Seed
Calories 486kcal 131kcal Seed
Fiber 34.4g Seed
Calcium 631mg 6mg Seed
Iron 7.72mg 1.14mg Seed
Magnesium 335mg 18mg Seed
Phosphorus 860mg 63mg Seed
Potassium 407mg 24mg Seed
Sodium 16mg 6mg Pasta
Zinc 4.58mg 0.56mg Seed
Copper 0.924mg 0.093mg Seed
Manganese 2.723mg 0.224mg Seed
Selenium 55.2µg Seed
Vitamin A 54IU 20IU Seed
Vitamin A RAE 6µg Pasta
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.209mg Seed
Vitamin B2 0.17mg 0.15mg Seed
Vitamin B3 8.83mg 0.992mg Seed
Vitamin B5 0.183mg Pasta
Vitamin B6 0.034mg Pasta
Folate 49µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Tryptophan 0.436mg 0.065mg Seed
Threonine 0.709mg 0.134mg Seed
Isoleucine 0.801mg 0.197mg Seed
Leucine 1.371mg 0.348mg Seed
Lysine 0.97mg 0.097mg Seed
Methionine 0.588mg 0.079mg Seed
Phenylalanine 1.016mg 0.247mg Seed
Valine 0.95mg 0.217mg Seed
Histidine 0.531mg 0.103mg Seed
Cholesterol 0mg 33mg Seed
Trans Fat 0.14g Pasta
Saturated Fat 3.33g 0.15g Pasta
Monounsaturated Fat 2.309g 0.124g Seed
Polyunsaturated fat 23.665g 0.429g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
16%
Pasta
Minerals Daily Need Coverage Score
221%
Seed
16%
Pasta

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.

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. 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.