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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea raw Chia seeds
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
32%
Chia seeds
Minerals Daily Need Coverage Score
31%
Pea raw
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 3.259g)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 5.67g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 39)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.3)
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. 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.