Chia seeds vs. Penne — In-Depth Nutrition Comparison
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Important differences between chia seeds and penne
- Penne has less fiber, phosphorus, iron, magnesium, calcium, zinc, potassium, and monounsaturated fat.
- Chia seeds' daily need coverage for fiber is 127% more.
- Chia seeds have 11 times more magnesium than penne. Chia seeds have 335mg of magnesium, while penne has 30mg.
- Penne is lower in saturated fat.
- Penne has a higher glycemic index than chia seeds.
The food varieties used in the comparison are Seeds, chia seeds, dried and KASHI Three Cheese Penne, frozen, unprepared.
Infographic
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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.
| Contains more MagnesiumMagnesium | +1016.7% |
| Contains more CalciumCalcium | +609% |
| Contains more PotassiumPotassium | +233.6% |
| Contains more IronIron | +865% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +316.4% |
| Contains more PhosphorusPhosphorus | +628.8% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 23.665g | 0.4g | 155% |
| Fiber | 34.4g | 2.7g | 127% |
| Manganese | 2.723mg | 118% | |
| Phosphorus | 860mg | 118mg | 106% |
| Copper | 0.924mg | 103% | |
| Selenium | 55.2µg | 100% | |
| Iron | 7.72mg | 0.8mg | 87% |
| Magnesium | 335mg | 30mg | 73% |
| Vitamin B3 | 8.83mg | 55% | |
| Calcium | 631mg | 89mg | 54% |
| Vitamin B1 | 0.62mg | 52% | |
| Fats | 30.74g | 4g | 41% |
| Zinc | 4.58mg | 1.1mg | 32% |
| Protein | 16.54g | 5.7g | 22% |
| Calories | 486kcal | 126kcal | 18% |
| Vitamin B2 | 0.17mg | 13% | |
| Folate | 49µg | 12% | |
| Sodium | 16mg | 248mg | 10% |
| Potassium | 407mg | 122mg | 8% |
| Carbs | 42.12g | 16.8g | 8% |
| Saturated fat | 3.33g | 2.3g | 5% |
| Cholesterol | 0mg | 12mg | 4% |
| Monounsaturated fat | 2.309g | 1g | 3% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin C | 1.6mg | 0mg | 2% |
| Net carbs | 7.72g | 14.1g | N/A |
| Sugar | 1.9g | N/A | |
| Trans fat | 0.14g | 0.2g | N/A |
| Tryptophan | 0.436mg | 0% | |
| Threonine | 0.709mg | 0% | |
| Isoleucine | 0.801mg | 0% | |
| Leucine | 1.371mg | 0% | |
| Lysine | 0.97mg | 0% | |
| Methionine | 0.588mg | 0% | |
| Phenylalanine | 1.016mg | 0% | |
| Valine | 0.95mg | 0% | |
| Histidine | 0.531mg | 0% | |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
| Contains more ProteinProtein | +190.2% |
| Contains more FatsFats | +668.5% |
| Contains more CarbsCarbs | +150.7% |
| Contains more OtherOther | +336.4% |
| Contains more WaterWater | +1148.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
| Contains more Mono. FatMonounsaturated fat | +130.9% |
| Contains more Poly. FatPolyunsaturated fat | +5816.3% |
| Contains less Sat. FatSaturated fat | -30.9% |
