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  6. Chia seeds vs. Puff pastry

Chia seeds vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between chia seeds and puff pastry?

  • Chia seeds are richer than puff pastry in fiber, phosphorus, manganese, copper, magnesium, iron, calcium, selenium, zinc, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 132% more.
  • Chia seeds have 63 times more calcium than puff pastry. While chia seeds have 631mg of calcium, puff pastry has only 10mg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Chia seeds vs Puff 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.
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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +1993.8%
Contains more CalciumCalcium +6210%
Contains more PotassiumPotassium +556.5%
Contains more IronIron +196.9%
Contains more CopperCopper +703.5%
Contains more ZincZinc +748.1%
Contains more PhosphorusPhosphorus +1333.3%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +450.1%
Contains more SeleniumSelenium +125.3%

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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +92%
Contains more Vitamin B3Vitamin B3 +132.4%
Contains more Vitamin B2Vitamin B2 +51.8%
Contains more FolateFolate +12.2%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.55mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Puff pastry DV% diff.
Fiber 34.4g 1.5g 132%
Phosphorus 860mg 60mg 114%
Manganese 2.723mg 0.495mg 97%
Copper 0.924mg 0.115mg 90%
Magnesium 335mg 16mg 76%
Iron 7.72mg 2.6mg 64%
Calcium 631mg 10mg 62%
Selenium 55.2µg 24.5µg 56%
Zinc 4.58mg 0.54mg 37%
Vitamin B3 8.83mg 3.8mg 31%
Vitamin B1 0.62mg 0.323mg 25%
Protein 16.54g 7.4g 18%
Monounsaturated fat 2.309g 8.828g 16%
Vitamin K 16.3µg 14%
Fats 30.74g 38.5g 12%
Potassium 407mg 62mg 10%
Sodium 16mg 253mg 10%
Saturated fat 3.33g 5.502g 10%
Polyunsaturated fat 23.665g 22.228g 10%
Vitamin B2 0.17mg 0.258mg 7%
Calories 486kcal 558kcal 4%
Vitamin C 1.6mg 0mg 2%
Folate 49µg 55µg 2%
Vitamin B6 0.019mg 1%
Choline 6.2mg 1%
Carbs 42.12g 45.7g 1%
Net carbs 7.72g 44.2g N/A
Sugar 0.75g N/A
Vitamin E 0.5mg 0.55mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.086mg 0%
Threonine 0.709mg 0.198mg 0%
Isoleucine 0.801mg 0.275mg 0%
Leucine 1.371mg 0.514mg 0%
Lysine 0.97mg 0.144mg 0%
Methionine 0.588mg 0.131mg 0%
Phenylalanine 1.016mg 0.367mg 0%
Valine 0.95mg 0.312mg 0%
Histidine 0.531mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +123.5%
Contains more OtherOther +380%
Contains more FatsFats +25.2%
Contains more WaterWater +27.6%
~equal in Carbs ~45.7g

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -39.5%
Contains more Mono. FatMonounsaturated fat +282.3%
~equal in Polyunsaturated fat ~22.228g

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.