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  6. Chia seeds vs. Pastrami

Chia seeds vs. Pastrami — In-Depth Nutrition Comparison

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Differences between chia seeds and pastrami

  • Chia seeds have more fiber, manganese, phosphorus, copper, magnesium, iron, selenium, calcium, and vitamin B1, while pastrami has more vitamin B12.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Pastrami contains 101 times less manganese than chia seeds. Chia seeds contain 2.723mg of manganese, while pastrami contains 0.027mg.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of pastrami is 70.

The food types used in this comparison are Seeds, chia seeds, dried and Beef, cured, pastrami.

Infographic

Chia seeds vs Pastrami 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +1870.6%
Contains more CalciumCalcium +6210%
Contains more PotassiumPotassium +93.8%
Contains more IronIron +247.7%
Contains more CopperCopper +915.4%
Contains more PhosphorusPhosphorus +391.4%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +9985.2%
Contains more SeleniumSelenium +211.9%
~equal in Zinc ~4.98mg

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%
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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +1092.3%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more FolateFolate +716.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.161mg

All nutrients comparison - raw data values

Nutrient Chia seeds Pastrami DV% diff.
Polyunsaturated fat 23.665g 0.145g 157%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.027mg 117%
Phosphorus 860mg 175mg 98%
Copper 0.924mg 0.091mg 93%
Vitamin B12 0µg 1.87µg 78%
Magnesium 335mg 17mg 76%
Iron 7.72mg 2.22mg 69%
Selenium 55.2µg 17.7µg 68%
Calcium 631mg 10mg 62%
Vitamin B1 0.62mg 0.052mg 47%
Sodium 16mg 1078mg 46%
Fats 30.74g 5.82g 38%
Vitamin B3 8.83mg 4.26mg 29%
Cholesterol 0mg 68mg 23%
Calories 486kcal 147kcal 17%
Vitamin B6 0.221mg 17%
Choline 81.6mg 15%
Carbs 42.12g 0.36g 14%
Folate 49µg 6µg 11%
Protein 16.54g 21.8g 11%
Potassium 407mg 210mg 6%
Vitamin B5 0.265mg 5%
Zinc 4.58mg 4.98mg 4%
Vitamin E 0.5mg 0.12mg 3%
Saturated fat 3.33g 2.681g 3%
Vitamin K 0.7µg 1%
Vitamin B2 0.17mg 0.161mg 1%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Vitamin C 1.6mg 0.3mg 1%
Net carbs 7.72g 0.36g N/A
Sugar 0.1g N/A
Vitamin A 2µg 0%
Trans fat 0.14g N/A
Monounsaturated fat 2.309g 2.118g 0%
Tryptophan 0.436mg 0.141mg 0%
Threonine 0.709mg 0.857mg 0%
Isoleucine 0.801mg 0.976mg 0%
Leucine 1.371mg 1.706mg 0%
Lysine 0.97mg 1.812mg 0%
Methionine 0.588mg 0.558mg 0%
Phenylalanine 1.016mg 0.847mg 0%
Valine 0.95mg 1.065mg 0%
Histidine 0.531mg 0.684mg 0%
Fructose 0.01g 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
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more FatsFats +428.2%
Contains more CarbsCarbs +11600%
Contains more OtherOther +92.8%
Contains more ProteinProtein +31.8%
Contains more WaterWater +1098.8%

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
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Poly. FatPolyunsaturated fat +16220.7%
Contains less Sat. FatSaturated fat -19.5%
~equal in Monounsaturated fat ~2.118g

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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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.