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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

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

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%

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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. 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.