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  6. Chia seeds vs. Pita

Chia seeds vs. Pita — In-Depth Nutrition Comparison

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How are chia seeds and pita different?

  • Chia seeds have more fiber, phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, zinc, and vitamin B1 than pita.
  • Daily need coverage for fiber for chia seeds is 129% higher.
  • Chia seeds contain 13 times more magnesium than pita. While chia seeds contain 335mg of magnesium, pita contains only 26mg.
  • Chia seeds have a lower glycemic index (15) than pita (68).

Seeds, chia seeds, dried and Bread, pita, white, unenriched are the varieties used in this article.

Infographic

Chia seeds vs Pita 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%
Pita
Pita
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +1188.5%
Contains more CalciumCalcium +633.7%
Contains more PotassiumPotassium +239.2%
Contains more IronIron +451.4%
Contains more CopperCopper +450%
Contains more ZincZinc +445.2%
Contains more PhosphorusPhosphorus +786.6%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +466.1%
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.
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%
Pita
Pita
2
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 0% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +132.2%
Contains more Vitamin B2Vitamin B2 +75.3%
Contains more Vitamin B3Vitamin B3 +312.2%
Contains more FolateFolate +104.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Pita DV% diff.
Polyunsaturated fat 23.665g 0.535g 154%
Fiber 34.4g 2.2g 129%
Phosphorus 860mg 97mg 109%
Selenium 55.2µg 100%
Manganese 2.723mg 0.481mg 97%
Copper 0.924mg 0.168mg 84%
Iron 7.72mg 1.4mg 79%
Magnesium 335mg 26mg 74%
Calcium 631mg 86mg 55%
Fats 30.74g 1.2g 45%
Vitamin B3 8.83mg 2.142mg 42%
Zinc 4.58mg 0.84mg 34%
Vitamin B1 0.62mg 0.267mg 29%
Sodium 16mg 536mg 23%
Protein 16.54g 9.1g 15%
Saturated fat 3.33g 0.166g 14%
Calories 486kcal 275kcal 11%
Vitamin B5 0.397mg 8%
Potassium 407mg 120mg 8%
Folate 49µg 24µg 6%
Monounsaturated fat 2.309g 0.105g 6%
Vitamin B2 0.17mg 0.097mg 6%
Carbs 42.12g 55.7g 5%
Vitamin B6 0.034mg 3%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 53.5g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.105mg 0%
Threonine 0.709mg 0.257mg 0%
Isoleucine 0.801mg 0.349mg 0%
Leucine 1.371mg 0.634mg 0%
Lysine 0.97mg 0.219mg 0%
Methionine 0.588mg 0.16mg 0%
Phenylalanine 1.016mg 0.446mg 0%
Valine 0.95mg 0.394mg 0%
Histidine 0.531mg 0.195mg 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
Pita
Pita
2
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more ProteinProtein +81.8%
Contains more FatsFats +2461.7%
Contains more OtherOther +152.6%
Contains more CarbsCarbs +32.2%
Contains more WaterWater +453.4%

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
Pita
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +2099%
Contains more Poly. FatPolyunsaturated fat +4323.4%
Contains less Sat. FatSaturated fat -95%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.