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  6. Pea raw vs. Chia seeds

Pea raw vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between pea raw and chia seeds

  • Pea raw has more vitamin C; however, chia seeds are richer in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3.
  • Chia seeds cover your daily fiber needs 115% more than pea raw.
  • Chia seeds have 25 times less vitamin C than pea raw. Pea raw has 40mg of vitamin C, while chia seeds have 1.6mg.
  • Pea raw has a higher glycemic index. The glycemic index of pea raw is 54, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Peas, green, raw and Seeds, chia seeds, dried.

Infographic

Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 less SodiumSodium -68.8%
Contains more MagnesiumMagnesium +915.2%
Contains more CalciumCalcium +2424%
Contains more PotassiumPotassium +66.8%
Contains more IronIron +425.2%
Contains more CopperCopper +425%
Contains more ZincZinc +269.4%
Contains more PhosphorusPhosphorus +696.3%
Contains more ManganeseManganese +564.1%
Contains more SeleniumSelenium +2966.7%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 +2400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +32.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +133.1%
Contains more Vitamin B2Vitamin B2 +28.8%
Contains more Vitamin B3Vitamin B3 +322.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea raw Chia seeds DV% diff.
Polyunsaturated fat 0.187g 23.665g 157%
Fiber 5.7g 34.4g 115%
Phosphorus 108mg 860mg 107%
Manganese 0.41mg 2.723mg 101%
Selenium 1.8µg 55.2µg 97%
Copper 0.176mg 0.924mg 83%
Iron 1.47mg 7.72mg 78%
Magnesium 33mg 335mg 72%
Calcium 25mg 631mg 61%
Fats 0.4g 30.74g 47%
Vitamin C 40mg 1.6mg 43%
Vitamin B3 2.09mg 8.83mg 42%
Vitamin B1 0.266mg 0.62mg 30%
Zinc 1.24mg 4.58mg 30%
Protein 5.42g 16.54g 22%
Vitamin K 24.8µg 21%
Calories 81kcal 486kcal 20%
Saturated fat 0.071g 3.33g 15%
Vitamin B6 0.169mg 13%
Carbs 14.45g 42.12g 9%
Monounsaturated fat 0.035g 2.309g 6%
Potassium 244mg 407mg 5%
Choline 28.4mg 5%
Folate 65µg 49µg 4%
Vitamin A 38µg 4%
Vitamin B2 0.132mg 0.17mg 3%
Vitamin E 0.13mg 0.5mg 2%
Vitamin B5 0.104mg 2%
Net carbs 8.75g 7.72g N/A
Sugar 5.67g N/A
Sodium 5mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.037mg 0.436mg 0%
Threonine 0.203mg 0.709mg 0%
Isoleucine 0.195mg 0.801mg 0%
Leucine 0.323mg 1.371mg 0%
Lysine 0.317mg 0.97mg 0%
Methionine 0.082mg 0.588mg 0%
Phenylalanine 0.2mg 1.016mg 0%
Valine 0.235mg 0.95mg 0%
Histidine 0.107mg 0.531mg 0%
Fructose 0.39g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 WaterWater +1259.7%
Contains more ProteinProtein +205.2%
Contains more FatsFats +7585%
Contains more CarbsCarbs +191.5%
Contains more OtherOther +451.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -97.9%
Contains more Mono. FatMonounsaturated fat +6497.1%
Contains more Poly. FatPolyunsaturated fat +12555.1%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.