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  6. Chia seeds vs. Shortbread

Chia seeds vs. Shortbread — In-Depth Nutrition Comparison

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How are chia seeds and shortbread different?

  • Chia seeds are higher than shortbread in fiber, phosphorus, manganese, copper, selenium, magnesium, calcium, iron, zinc, and vitamin B3.
  • Chia seeds cover your daily need for fiber, 132% more than shortbread.
  • Chia seeds contain 49 times more calcium than shortbread. Chia seeds contain 631mg of calcium, while shortbread contains 13mg.
  • Shortbread has a higher glycemic index (64) than chia seeds (15).

Seeds, chia seeds, dried and Cookies, shortbread, commercially prepared, plain types were used in this article.

Infographic

Chia seeds vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +2292.9%
Contains more CalciumCalcium +4753.8%
Contains more PotassiumPotassium +362.5%
Contains more IronIron +159.1%
Contains more CopperCopper +926.7%
Contains more ZincZinc +834.7%
Contains more PhosphorusPhosphorus +1203%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +592.9%
Contains more SeleniumSelenium +790.3%

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B3Vitamin B3 +169.6%
Contains more Vitamin EVitamin E +388%
Contains more Vitamin B2Vitamin B2 +84.7%
Contains more FolateFolate +65.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +208%
Contains more FatsFats +17.2%
Contains more WaterWater +61.1%
Contains more OtherOther +366%
Contains more CarbsCarbs +51.4%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -58.9%
Contains more Poly. FatPolyunsaturated fat +184.2%
Contains more Mono. FatMonounsaturated fat +190.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Shortbread
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Chia seeds Shortbread DV% diff.
Fiber 34.4g 1.3g 132%
Phosphorus 860mg 66mg 113%
Polyunsaturated fat 23.665g 8.326g 102%
Manganese 2.723mg 0.393mg 101%
Copper 0.924mg 0.09mg 93%
Selenium 55.2µg 6.2µg 89%
Magnesium 335mg 14mg 76%
Calcium 631mg 13mg 62%
Iron 7.72mg 2.98mg 59%
Zinc 4.58mg 0.49mg 37%
Vitamin B3 8.83mg 3.275mg 35%
Vitamin B1 0.62mg 0.353mg 22%
Saturated fat 3.33g 8.105g 22%
Protein 16.54g 5.37g 22%
Starch 40.47g 17%
Sodium 16mg 353mg 15%
Vitamin E 0.5mg 2.44mg 13%
Monounsaturated fat 2.309g 6.708g 11%
Vitamin B2 0.17mg 0.314mg 11%
Vitamin K 11µg 9%
Potassium 407mg 88mg 9%
Folate 49µg 81µg 8%
Carbs 42.12g 63.78g 7%
Fats 30.74g 26.22g 7%
Vitamin B5 0.321mg 6%
Vitamin B6 0.071mg 5%
Vitamin C 1.6mg 0mg 2%
Calories 486kcal 514kcal 1%
Net carbs 7.72g 62.48g N/A
Sugar 21.65g N/A
Trans fat 0.14g 0.714g N/A
Choline 0.9mg 0%
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%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 17.83g 0.885g N/A
Omega-3 - DPA 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 5.835g 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Shortbread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Chia seeds
30%
Shortbread
Minerals Daily Need Coverage Score
221%
Chia seeds
34%
Shortbread

Comparison summary

Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 21.65g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 337mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 4.775g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Chia seeds
Chia seeds 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 ($)

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.