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  6. Chia seeds vs. Tomato paste

Chia seeds vs. Tomato paste — In-Depth Nutrition Comparison

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Important differences between chia seeds and tomato paste

  • Tomato paste has less fiber, phosphorus, manganese, selenium, magnesium, copper, calcium, iron, vitamin B1, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 121% more.
  • Chia seeds have 18 times more calcium than tomato paste. Chia seeds have 631mg of calcium, while tomato paste has 36mg.
  • Tomato paste has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Tomato products, canned, paste, without salt added.

Infographic

Chia seeds vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +697.6%
Contains more CalciumCalcium +1652.8%
Contains more IronIron +159.1%
Contains more CopperCopper +153.2%
Contains more ZincZinc +627%
Contains more PhosphorusPhosphorus +936.1%
Contains less SodiumSodium -72.9%
Contains more ManganeseManganese +801.7%
Contains more SeleniumSelenium +941.5%
Contains more PotassiumPotassium +149.1%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B3Vitamin B3 +187.1%
Contains more FolateFolate +308.3%
Contains more Vitamin CVitamin C +1268.8%
Contains more Vitamin EVitamin E +760%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.153mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Tomato paste DV% diff.
Polyunsaturated fat 23.665g 0.16g 157%
Fiber 34.4g 4.1g 121%
Phosphorus 860mg 83mg 111%
Manganese 2.723mg 0.302mg 105%
Selenium 55.2µg 5.3µg 91%
Magnesium 335mg 42mg 70%
Copper 0.924mg 0.365mg 62%
Calcium 631mg 36mg 60%
Iron 7.72mg 2.98mg 59%
Fats 30.74g 0.47g 47%
Vitamin B1 0.62mg 0.06mg 47%
Zinc 4.58mg 0.63mg 36%
Vitamin B3 8.83mg 3.076mg 36%
Vitamin E 0.5mg 4.3mg 25%
Protein 16.54g 4.32g 24%
Vitamin C 1.6mg 21.9mg 23%
Calories 486kcal 82kcal 20%
Potassium 407mg 1014mg 18%
Vitamin B6 0.216mg 17%
Saturated fat 3.33g 0.1g 15%
Vitamin K 11.4µg 10%
Folate 49µg 12µg 9%
Vitamin A 76µg 8%
Carbs 42.12g 18.91g 8%
Choline 38.5mg 7%
Fructose 5.85g 7%
Monounsaturated fat 2.309g 0.067g 6%
Vitamin B5 0.142mg 3%
Sodium 16mg 59mg 2%
Vitamin B2 0.17mg 0.153mg 1%
Net carbs 7.72g 14.81g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.031mg 0%
Threonine 0.709mg 0.133mg 0%
Isoleucine 0.801mg 0.089mg 0%
Leucine 1.371mg 0.124mg 0%
Lysine 0.97mg 0.134mg 0%
Methionine 0.588mg 0.027mg 0%
Phenylalanine 1.016mg 0.13mg 0%
Valine 0.95mg 0.088mg 0%
Histidine 0.531mg 0.071mg 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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +282.9%
Contains more FatsFats +6440.4%
Contains more CarbsCarbs +122.7%
Contains more OtherOther +71.4%
Contains more WaterWater +1167.2%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +3346.3%
Contains more Poly. FatPolyunsaturated fat +14690.6%
Contains less Sat. FatSaturated fat -97%

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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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.