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  6. Chia seeds vs. Tart

Chia seeds vs. Tart — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and tart

  • Chia seeds are higher in fiber, phosphorus, copper, selenium, magnesium, calcium, iron, zinc, and vitamin B3, yet tart is higher in vitamin B2.
  • Chia seeds cover your daily fiber needs 132% more than tart.
  • Chia seeds contain 16 times more zinc than tart. While chia seeds contain 4.58mg of zinc, tart contains only 0.28mg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Breakfast tart, low fat.

Infographic

Chia seeds vs Tart 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%
Tart
Tart
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more MagnesiumMagnesium +661.4%
Contains more CalciumCalcium +1334.1%
Contains more PotassiumPotassium +516.7%
Contains more IronIron +125.7%
Contains more CopperCopper +1165.8%
Contains more ZincZinc +1535.7%
Contains more PhosphorusPhosphorus +824.7%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +327.9%

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%
Tart
Tart
7
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B3Vitamin B3 +132.4%
Contains more Vitamin CVitamin C +137.5%
Contains more Vitamin B2Vitamin B2 +222.9%
Contains more FolateFolate +104.1%
~equal in Vitamin E ~0.53mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Tart DV% diff.
Polyunsaturated fat 23.665g 0.878g 152%
Fiber 34.4g 1.5g 132%
Manganese 2.723mg 118%
Phosphorus 860mg 93mg 110%
Copper 0.924mg 0.073mg 95%
Selenium 55.2µg 12.9µg 77%
Magnesium 335mg 44mg 69%
Calcium 631mg 44mg 59%
Iron 7.72mg 3.42mg 54%
Zinc 4.58mg 0.28mg 39%
Fats 30.74g 5.99g 38%
Vitamin A 285µg 32%
Vitamin B3 8.83mg 3.8mg 31%
Vitamin B6 0.38mg 29%
Vitamin B2 0.17mg 0.549mg 29%
Vitamin B1 0.62mg 0.285mg 28%
Protein 16.54g 3.99g 25%
Sodium 16mg 361mg 15%
Folate 49µg 100µg 13%
Carbs 42.12g 76.8g 12%
Potassium 407mg 66mg 10%
Saturated fat 3.33g 1.393g 9%
Calories 486kcal 372kcal 6%
Monounsaturated fat 2.309g 3.338g 3%
Choline 8.4mg 2%
Vitamin C 1.6mg 3.8mg 2%
Net carbs 7.72g 75.3g N/A
Sugar 4.87g N/A
Vitamin E 0.5mg 0.53mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.14g N/A
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%
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
Tart
Tart
2
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more ProteinProtein +314.5%
Contains more FatsFats +413.2%
Contains more OtherOther +306.8%
Contains more CarbsCarbs +82.3%
Contains more WaterWater +107.6%

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
Tart
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains more Poly. FatPolyunsaturated fat +2595.3%
Contains less Sat. FatSaturated fat -58.2%
Contains more Mono. FatMonounsaturated fat +44.6%

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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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.