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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 pistachios and chia seeds?

  • Pistachios are higher in copper, yet chia seeds are higher in fiber, selenium, manganese, phosphorus, calcium, magnesium, iron, vitamin B3, and zinc.
  • Chia seeds' daily need coverage for fiber is 95% more.
  • The glycemic index of chia seeds is lower.

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% 8.7% 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% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Pistachio Chia seeds DV% diff.
Vitamin B6 1.7mg 131%
Fiber 10.6g 34.4g 95%
Selenium 7µg 55.2µg 88%
Manganese 1.2mg 2.723mg 66%
Polyunsaturated fat 14.38g 23.665g 62%
Calcium 105mg 631mg 53%
Phosphorus 490mg 860mg 53%
Monounsaturated fat 23.257g 2.309g 52%
Magnesium 121mg 335mg 51%
Iron 3.92mg 7.72mg 48%
Vitamin B3 1.3mg 8.83mg 47%
Copper 1.3mg 0.924mg 42%
Fats 45.32g 30.74g 22%
Zinc 2.2mg 4.58mg 22%
Vitamin B1 0.87mg 0.62mg 21%
Potassium 1025mg 407mg 18%
Vitamin E 2.86mg 0.5mg 16%
Saturated fat 5.907g 3.33g 12%
Vitamin B5 0.52mg 10%
Protein 20.16g 16.54g 7%
Carbs 27.17g 42.12g 5%
Calories 560kcal 486kcal 4%
Vitamin C 5.6mg 1.6mg 4%
Vitamin A 26µg 3%
Vitamin B2 0.16mg 0.17mg 1%
Sodium 1mg 16mg 1%
Starch 1.67g 1%
Folate 51µg 49µg 1%
Net carbs 16.57g 7.72g N/A
Sugar 7.66g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.251mg 0.436mg 0%
Threonine 0.684mg 0.709mg 0%
Isoleucine 0.917mg 0.801mg 0%
Leucine 1.604mg 1.371mg 0%
Lysine 1.138mg 0.97mg 0%
Methionine 0.36mg 0.588mg 0%
Phenylalanine 1.092mg 1.016mg 0%
Valine 1.249mg 0.95mg 0%
Histidine 0.512mg 0.531mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 14.091g 5.835g N/A

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%

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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. 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.