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  6. Pistachio vs. Chia seeds

Pistachio vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between Pistachio and Chia seeds?

  • Pistachio is higher in Copper, yet Chia seeds is higher in Fiber, Selenium, Manganese, Phosphorus, Calcium, Magnesium, Iron, Vitamin B3, and Zinc.
  • Chia seeds's daily need coverage for Fiber is 95% more.

We used Nuts, pistachio nuts, raw and Seeds, chia seeds, dried types in this article.

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 PotassiumPotassium +151.8%
Contains more CopperCopper +40.7%
Contains less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +176.9%
Contains more CalciumCalcium +501%
Contains more IronIron +96.9%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +75.5%
Contains more ManganeseManganese +126.9%
Contains more SeleniumSelenium +688.6%

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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin AVitamin A +855.6%
Contains more Vitamin EVitamin E +472%
Contains more Vitamin B1Vitamin B1 +40.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B3Vitamin B3 +579.2%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.17mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~49µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 ProteinProtein +21.9%
Contains more FatsFats +47.4%
Contains more CarbsCarbs +55%
Contains more WaterWater +32.7%
Contains more OtherOther +61.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 +907.2%
Contains less Sat. FatSaturated Fat -43.6%
Contains more Poly. FatPolyunsaturated fat +64.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Chia seeds
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Chia seeds Opinion
Calories 560kcal 486kcal Pistachio
Protein 20.16g 16.54g Pistachio
Fats 45.32g 30.74g Pistachio
Vitamin C 5.6mg 1.6mg Pistachio
Net carbs 16.57g 7.72g Pistachio
Carbs 27.17g 42.12g Chia seeds
Magnesium 121mg 335mg Chia seeds
Calcium 105mg 631mg Chia seeds
Potassium 1025mg 407mg Pistachio
Iron 3.92mg 7.72mg Chia seeds
Sugar 7.66g Chia seeds
Fiber 10.6g 34.4g Chia seeds
Copper 1.3mg 0.924mg Pistachio
Zinc 2.2mg 4.58mg Chia seeds
Starch 1.67g Pistachio
Phosphorus 490mg 860mg Chia seeds
Sodium 1mg 16mg Pistachio
Vitamin A 516IU 54IU Pistachio
Vitamin A 26µg Pistachio
Vitamin E 2.86mg 0.5mg Pistachio
Manganese 1.2mg 2.723mg Chia seeds
Selenium 7µg 55.2µg Chia seeds
Vitamin B1 0.87mg 0.62mg Pistachio
Vitamin B2 0.16mg 0.17mg Chia seeds
Vitamin B3 1.3mg 8.83mg Chia seeds
Vitamin B5 0.52mg Pistachio
Vitamin B6 1.7mg Pistachio
Folate 51µg 49µg Pistachio
Trans Fat 0g 0.14g Pistachio
Saturated Fat 5.907g 3.33g Chia seeds
Monounsaturated Fat 23.257g 2.309g Pistachio
Polyunsaturated fat 14.38g 23.665g Chia seeds
Tryptophan 0.251mg 0.436mg Chia seeds
Threonine 0.684mg 0.709mg Chia seeds
Isoleucine 0.917mg 0.801mg Pistachio
Leucine 1.604mg 1.371mg Pistachio
Lysine 1.138mg 0.97mg Pistachio
Methionine 0.36mg 0.588mg Chia seeds
Phenylalanine 1.092mg 1.016mg Pistachio
Valine 1.249mg 0.95mg Pistachio
Histidine 0.512mg 0.531mg Chia seeds
Fructose 0.24g Pistachio
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 14.091g 5.835g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Chia seeds
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
65%
Pistachio
32%
Chia seeds
Minerals Daily Need Coverage Score
125%
Pistachio
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 15mg)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 2.577g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 13)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.6)
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)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.