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  6. Chia seeds vs. Spaghetti

Chia seeds vs. Spaghetti — In-Depth Nutrition Comparison

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What are the differences between chia seeds and spaghetti?

  • Chia seeds are richer than spaghetti in fiber, phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, selenium, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 130% more.
  • Chia seeds have 90 times more calcium than spaghetti. While chia seeds have 631mg of calcium, spaghetti has only 7mg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Pasta, cooked, unenriched, without added salt types in this article.

Infographic

Chia seeds vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +8914.3%
Contains more PotassiumPotassium +825%
Contains more IronIron +1444%
Contains more CopperCopper +824%
Contains more ZincZinc +798%
Contains more PhosphorusPhosphorus +1382.8%
Contains more ManganeseManganese +745.7%
Contains more SeleniumSelenium +109.1%
Contains less SodiumSodium -93.8%

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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more FolateFolate +600%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Spaghetti DV% diff.
Polyunsaturated fat 23.665g 0.326g 156%
Fiber 34.4g 1.8g 130%
Phosphorus 860mg 58mg 115%
Manganese 2.723mg 0.322mg 104%
Copper 0.924mg 0.1mg 92%
Iron 7.72mg 0.5mg 90%
Magnesium 335mg 18mg 75%
Calcium 631mg 7mg 62%
Vitamin B3 8.83mg 0.4mg 53%
Selenium 55.2µg 26.4µg 52%
Vitamin B1 0.62mg 0.02mg 50%
Fats 30.74g 0.93g 46%
Zinc 4.58mg 0.51mg 37%
Protein 16.54g 5.8g 21%
Calories 486kcal 158kcal 16%
Saturated fat 3.33g 0.176g 14%
Vitamin B2 0.17mg 0.02mg 12%
Starch 26.01g 11%
Potassium 407mg 44mg 11%
Folate 49µg 7µg 11%
Monounsaturated fat 2.309g 0.131g 5%
Vitamin B6 0.049mg 4%
Carbs 42.12g 30.86g 4%
Vitamin E 0.5mg 0.06mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin B5 0.112mg 2%
Choline 6.4mg 1%
Sodium 16mg 1mg 1%
Net carbs 7.72g 29.06g N/A
Sugar 0.56g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.083mg 0%
Threonine 0.709mg 0.206mg 0%
Isoleucine 0.801mg 0.228mg 0%
Leucine 1.371mg 0.44mg 0%
Lysine 0.97mg 0.133mg 0%
Methionine 0.588mg 0.065mg 0%
Phenylalanine 1.016mg 0.297mg 0%
Valine 0.95mg 0.262mg 0%
Histidine 0.531mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 17.83g 0.024g 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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more ProteinProtein +185.2%
Contains more FatsFats +3205.4%
Contains more CarbsCarbs +36.5%
Contains more OtherOther +1614.3%
Contains more WaterWater +971.2%

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +1662.6%
Contains more Poly. FatPolyunsaturated fat +7159.2%
Contains less Sat. FatSaturated fat -94.7%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.