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

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A recap on differences between pea soup and chia seeds

  • Chia seeds are higher than pea soup in fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily fiber needs 130% more than pea soup.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Soup, pea, green, canned, prepared with equal volume water and Seeds, chia seeds, dried.

Infographic

Pea soup vs Chia seeds infographic
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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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
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 +2133.3%
Contains more CalciumCalcium +5158.3%
Contains more PotassiumPotassium +473.2%
Contains more IronIron +957.5%
Contains more CopperCopper +532.9%
Contains more ZincZinc +615.6%
Contains more PhosphorusPhosphorus +1729.8%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +1011.4%
Contains more SeleniumSelenium +1433.3%

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +580%
Contains more Vitamin B3Vitamin B3 +1811.3%
Contains more FolateFolate +4800%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 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 +1357.8%
Contains more ProteinProtein +416.9%
Contains more FatsFats +2720.2%
Contains more CarbsCarbs +326.3%
Contains more OtherOther +275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 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 -84.3%
Contains more Mono. FatMonounsaturated fat +520.7%
Contains more Poly. FatPolyunsaturated fat +16565.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea soup Chia seeds DV% diff.
Polyunsaturated fat 0.142g 23.665g 157%
Fiber 1.9g 34.4g 130%
Phosphorus 47mg 860mg 116%
Manganese 0.245mg 2.723mg 108%
Selenium 3.6µg 55.2µg 94%
Iron 0.73mg 7.72mg 87%
Copper 0.146mg 0.924mg 86%
Magnesium 15mg 335mg 76%
Calcium 12mg 631mg 62%
Vitamin B3 0.462mg 8.83mg 52%
Vitamin B1 0.04mg 0.62mg 48%
Fats 1.09g 30.74g 46%
Zinc 0.64mg 4.58mg 36%
Protein 3.2g 16.54g 27%
Calories 61kcal 486kcal 21%
Sodium 336mg 16mg 14%
Saturated fat 0.524g 3.33g 13%
Folate 1µg 49µg 12%
Vitamin B2 0.025mg 0.17mg 11%
Carbs 9.88g 42.12g 11%
Potassium 71mg 407mg 10%
Monounsaturated fat 0.372g 2.309g 5%
Vitamin E 0.09mg 0.5mg 3%
Choline 13.2mg 2%
Vitamin B6 0.02mg 2%
Vitamin C 0.6mg 1.6mg 1%
Vitamin B5 0.049mg 1%
Net carbs 7.98g 7.72g N/A
Sugar 3.19g N/A
Vitamin A 3µg 0%
Vitamin K 0.2µg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea soup 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
3%
Pea soup
32%
Chia seeds
Minerals Daily Need Coverage Score
23%
Pea soup
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Pea soup
Pea soup is lower in Saturated fat (difference - 2.806g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 320mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 51)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.