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  6. Tart vs. Chia seeds

Tart vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between tart and chia seeds

  • Tart is higher in vitamin B2, yet chia seeds are higher in fiber, phosphorus, copper, selenium, magnesium, calcium, iron, zinc, and vitamin B3.
  • Chia seeds cover your daily fiber needs 132% more than tart.
  • Tart contains 3 times more vitamin B2 than chia seeds. While tart contains 0.549mg of vitamin B2, chia seeds contain only 0.17mg.
  • The glycemic index of chia seeds is lower.

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

Infographic

Tart 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.
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%
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 +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 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.
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%
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 CVitamin C +137.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +222.9%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +104.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B3Vitamin B3 +132.4%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 less Sat. FatSaturated fat -58.2%
Contains more Mono. FatMonounsaturated fat +44.6%
Contains more Poly. FatPolyunsaturated fat +2595.3%

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