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  6. Seed vs. Pastry

Seed vs. Pastry — In-Depth Nutrition Comparison

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Summary of differences between Seed and Pastry

  • Pastry has less Fiber, Phosphorus, Manganese, Copper, Magnesium, Iron, Calcium, Selenium, and Zinc than Seed.
  • Seed covers your daily need of Fiber 132% more than Pastry.
  • Seed has 63 times more Calcium than Pastry. While Seed has 631mg of Calcium, Pastry has only 10mg.
  • Seed has less Saturated Fat.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Puff pastry, frozen, ready-to-bake.

Infographic

Seed vs Pastry 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
10
:
0
Pastry
Pastry
Contains more Calcium +6210%
Contains more Iron +201.6%
Contains more Magnesium +1993.8%
Contains more Phosphorus +1333.3%
Contains more Potassium +567.2%
Contains less Sodium -93.6%
Contains more Zinc +764.2%
Contains more Copper +710.5%
Contains more Manganese +458%
Contains more Selenium +128.1%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains more Calcium +6210%
Contains more Iron +201.6%
Contains more Magnesium +1993.8%
Contains more Phosphorus +1333.3%
Contains more Potassium +567.2%
Contains less Sodium -93.6%
Contains more Zinc +764.2%
Contains more Copper +710.5%
Contains more Manganese +458%
Contains more Selenium +128.1%

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
4
:
6
Pastry
Pastry
Contains more Vitamin A +5300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B3 +111.9%
Contains more Vitamin B2 +66.5%
Contains more Folate +59.2%
Equal in Vitamin E - 0.54
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%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin A +5300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B3 +111.9%
Contains more Vitamin B2 +66.5%
Contains more Folate +59.2%
Equal in Vitamin E - 0.54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
2
:
3
Pastry
Pastry
Contains more Protein +126.6%
Contains more Other +380%
Contains more Fats +23.9%
Contains more Water +46.6%
Equal in Carbs - 45.1
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
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Protein +126.6%
Contains more Other +380%
Contains more Fats +23.9%
Contains more Water +46.6%
Equal in Carbs - 45.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Pastry
Pastry
Contains less Saturated Fat -65.5%
Contains more Polyunsaturated fat +383.6%
Contains more Monounsaturated Fat +835.3%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -65.5%
Contains more Polyunsaturated fat +383.6%
Contains more Monounsaturated Fat +835.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Pastry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Pastry Opinion
Net carbs 7.72g 43.6g Pastry
Protein 16.54g 7.3g Seed
Fats 30.74g 38.1g Pastry
Carbs 42.12g 45.1g Pastry
Calories 486kcal 551kcal Pastry
Sugar 0.74g Seed
Fiber 34.4g 1.5g Seed
Calcium 631mg 10mg Seed
Iron 7.72mg 2.56mg Seed
Magnesium 335mg 16mg Seed
Phosphorus 860mg 60mg Seed
Potassium 407mg 61mg Seed
Sodium 16mg 249mg Seed
Zinc 4.58mg 0.53mg Seed
Copper 0.924mg 0.114mg Seed
Manganese 2.723mg 0.488mg Seed
Selenium 55.2µg 24.2µg Seed
Vitamin A 54IU 1IU Seed
Vitamin E 0.5mg 0.54mg Pastry
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.398mg Seed
Vitamin B2 0.17mg 0.283mg Pastry
Vitamin B3 8.83mg 4.168mg Seed
Vitamin B6 0.021mg Pastry
Folate 49µg 78µg Pastry
Vitamin K 16.1µg Pastry
Tryptophan 0.436mg 0.085mg Seed
Threonine 0.709mg 0.196mg Seed
Isoleucine 0.801mg 0.272mg Seed
Leucine 1.371mg 0.508mg Seed
Lysine 0.97mg 0.142mg Seed
Methionine 0.588mg 0.129mg Seed
Phenylalanine 1.016mg 0.362mg Seed
Valine 0.95mg 0.308mg Seed
Histidine 0.531mg 0.156mg Seed
Trans Fat 0.14g Pastry
Saturated Fat 3.33g 9.643g Seed
Monounsaturated Fat 2.309g 21.597g Pastry
Polyunsaturated fat 23.665g 4.894g 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 Pastry
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
30%
Pastry
Minerals Daily Need Coverage Score
221%
Seed
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 233mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 6.313g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.