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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 is richer than Spaghetti in Fiber, Phosphorus, Manganese, Copper, Iron, Magnesium, Calcium, Vitamin B3, Selenium, and Vitamin B1.
  • Chia seeds's daily need coverage for Fiber is 130% more.
  • Chia seeds has 90 times more Calcium than Spaghetti. While Chia seeds has 631mg of Calcium, Spaghetti has only 7mg.

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% 3.2% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
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%

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 Spaghetti
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Spaghetti Opinion
Calories 486kcal 158kcal Chia seeds
Protein 16.54g 5.8g Chia seeds
Fats 30.74g 0.93g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 29.06g Spaghetti
Carbs 42.12g 30.86g Chia seeds
Magnesium 335mg 18mg Chia seeds
Calcium 631mg 7mg Chia seeds
Potassium 407mg 44mg Chia seeds
Iron 7.72mg 0.5mg Chia seeds
Sugar 0.56g Chia seeds
Fiber 34.4g 1.8g Chia seeds
Copper 0.924mg 0.1mg Chia seeds
Zinc 4.58mg 0.51mg Chia seeds
Starch 26.01g Spaghetti
Phosphorus 860mg 58mg Chia seeds
Sodium 16mg 1mg Spaghetti
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.06mg Chia seeds
Manganese 2.723mg 0.322mg Chia seeds
Selenium 55.2µg 26.4µg Chia seeds
Vitamin B1 0.62mg 0.02mg Chia seeds
Vitamin B2 0.17mg 0.02mg Chia seeds
Vitamin B3 8.83mg 0.4mg Chia seeds
Vitamin B5 0.112mg Spaghetti
Vitamin B6 0.049mg Spaghetti
Folate 49µg 7µg Chia seeds
Trans Fat 0.14g 0g Spaghetti
Choline 6.4mg Spaghetti
Saturated Fat 3.33g 0.176g Spaghetti
Monounsaturated Fat 2.309g 0.131g Chia seeds
Polyunsaturated fat 23.665g 0.326g Chia seeds
Tryptophan 0.436mg 0.083mg Chia seeds
Threonine 0.709mg 0.206mg Chia seeds
Isoleucine 0.801mg 0.228mg Chia seeds
Leucine 1.371mg 0.44mg Chia seeds
Lysine 0.97mg 0.133mg Chia seeds
Methionine 0.588mg 0.065mg Chia seeds
Phenylalanine 1.016mg 0.297mg Chia seeds
Valine 0.95mg 0.262mg Chia seeds
Histidine 0.531mg 0.132mg Chia seeds
Fructose 0.03g Spaghetti
Omega-3 - ALA 17.83g 0.024g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Spaghetti
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
3%
Spaghetti
Minerals Daily Need Coverage Score
221%
Chia seeds
30%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 3.154g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 34)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.6)
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 richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.