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  6. Shortbread vs. Chia seeds

Shortbread vs. Chia seeds — In-Depth Nutrition Comparison

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How are shortbread and chia seeds 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.
  • Shortbread has a higher glycemic index (64) than chia seeds (15).

Cookies, shortbread, commercially prepared, plain and Seeds, chia seeds, dried types were used in this article.

Infographic

Shortbread vs Chia seeds 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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%
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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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%
Contains more Vitamin EVitamin E +388%
Contains more Vitamin B2Vitamin B2 +84.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +65.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B3Vitamin B3 +169.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shortbread Chia seeds DV% diff.
Fiber 1.3g 34.4g 132%
Phosphorus 66mg 860mg 113%
Polyunsaturated fat 8.326g 23.665g 102%
Manganese 0.393mg 2.723mg 101%
Copper 0.09mg 0.924mg 93%
Selenium 6.2µg 55.2µg 89%
Magnesium 14mg 335mg 76%
Calcium 13mg 631mg 62%
Iron 2.98mg 7.72mg 59%
Zinc 0.49mg 4.58mg 37%
Vitamin B3 3.275mg 8.83mg 35%
Vitamin B1 0.353mg 0.62mg 22%
Saturated fat 8.105g 3.33g 22%
Protein 5.37g 16.54g 22%
Starch 40.47g 17%
Sodium 353mg 16mg 15%
Vitamin E 2.44mg 0.5mg 13%
Monounsaturated fat 6.708g 2.309g 11%
Vitamin B2 0.314mg 0.17mg 11%
Vitamin K 11µg 9%
Potassium 88mg 407mg 9%
Folate 81µg 49µg 8%
Carbs 63.78g 42.12g 7%
Fats 26.22g 30.74g 7%
Vitamin B5 0.321mg 6%
Vitamin B6 0.071mg 5%
Vitamin C 0mg 1.6mg 2%
Calories 514kcal 486kcal 1%
Net carbs 62.48g 7.72g N/A
Sugar 21.65g N/A
Trans fat 0.714g 0.14g 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 0.885g 17.83g 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 7.253g 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
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
Contains more CarbsCarbs +51.4%
Contains more ProteinProtein +208%
Contains more FatsFats +17.2%
Contains more WaterWater +61.1%
Contains more OtherOther +366%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +190.5%
Contains less Sat. FatSaturated fat -58.9%
Contains more Poly. FatPolyunsaturated fat +184.2%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.