Chia seeds vs. Pastry — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and pastry

Pastry has less fiber, phosphorus, manganese, copper, magnesium, iron, calcium, selenium, and zinc than chia seeds.
Chia seeds cover your daily need for fiber, 132% more than pastry.
Chia seeds have 63 times more calcium than pastry. While chia seeds have 631mg of calcium, pastry has only 10mg.
Chia seeds have less saturated fat.
The glycemic index of pastry is higher.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Chia seeds

Pastry

Contains more MagnesiumMagnesium	+1993.8%
Contains more CalciumCalcium	+6210%
Contains more PotassiumPotassium	+567.2%
Contains more IronIron	+201.6%
Contains more CopperCopper	+710.5%
Contains more ZincZinc	+764.2%
Contains more PhosphorusPhosphorus	+1333.3%
Contains less SodiumSodium	-93.6%
Contains more ManganeseManganese	+458%
Contains more SeleniumSelenium	+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.

Chia seeds

Pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+55.8%
Contains more Vitamin B3Vitamin B3	+111.9%

Contains more Vitamin B2Vitamin B2	+66.5%
Contains more FolateFolate	+59.2%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.54mg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	34.4g	1.5g	132%
Polyunsaturated fat	23.665g	4.894g	125%
Phosphorus	860mg	60mg	114%
Manganese	2.723mg	0.488mg	97%
Copper	0.924mg	0.114mg	90%
Magnesium	335mg	16mg	76%
Iron	7.72mg	2.56mg	65%
Calcium	631mg	10mg	62%
Selenium	55.2µg	24.2µg	56%
Monounsaturated fat	2.309g	21.597g	48%
Zinc	4.58mg	0.53mg	37%
Vitamin B3	8.83mg	4.168mg	29%
Saturated fat	3.33g	9.643g	29%
Vitamin B1	0.62mg	0.398mg	19%
Protein	16.54g	7.3g	18%
Vitamin K		16.1µg	13%
Fats	30.74g	38.1g	11%
Potassium	407mg	61mg	10%
Sodium	16mg	249mg	10%
Vitamin B2	0.17mg	0.283mg	9%
Folate	49µg	78µg	7%
Calories	486kcal	551kcal	3%
Vitamin B6		0.021mg	2%
Vitamin C	1.6mg	0mg	2%
Choline		6.4mg	1%
Carbs	42.12g	45.1g	1%
Net carbs	7.72g	43.6g	N/A
Sugar		0.74g	N/A
Vitamin E	0.5mg	0.54mg	0%
Trans fat	0.14g		N/A
Tryptophan	0.436mg	0.085mg	0%
Threonine	0.709mg	0.196mg	0%
Isoleucine	0.801mg	0.272mg	0%
Leucine	1.371mg	0.508mg	0%
Lysine	0.97mg	0.142mg	0%
Methionine	0.588mg	0.129mg	0%
Phenylalanine	1.016mg	0.362mg	0%
Valine	0.95mg	0.308mg	0%
Histidine	0.531mg	0.156mg	0%
Omega-3 - ALA	17.83g		N/A
Omega-6 - Linoleic acid	5.835g		N/A