Peanut butter vs. Chia seeds — In-Depth Nutrition Comparison
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The main differences between peanut butter and chia seeds
- Peanut butter is richer in vitamin E, yet chia seeds are richer in fiber, selenium, phosphorus, iron, calcium, copper, manganese, magnesium, and vitamin B1.
- Daily need coverage for fiber for chia seeds is 118% higher.
- Peanut butter contains 18 times more vitamin E than chia seeds. Peanut butter contains 9.1mg of vitamin E, while chia seeds contain 0.5mg.
Food types used in this article are Peanut butter, smooth style, without salt and Seeds, chia seeds, dried.
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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.
| Contains more PotassiumPotassium | +37.1% |
| Contains more MagnesiumMagnesium | +99.4% |
| Contains more CalciumCalcium | +1187.8% |
| Contains more IronIron | +343.7% |
| Contains more CopperCopper | +119% |
| Contains more ZincZinc | +82.5% |
| Contains more PhosphorusPhosphorus | +156.7% |
| Contains more ManganeseManganese | +63.5% |
| Contains more SeleniumSelenium | +1246.3% |
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.
| Contains more Vitamin EVitamin E | +1720% |
| Contains more Vitamin B2Vitamin B2 | +12.9% |
| Contains more Vitamin B3Vitamin B3 | +48.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +77.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +313.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more ProteinProtein | +34.3% |
| Contains more FatsFats | +67.1% |
| Contains more CarbsCarbs | +88.8% |
| Contains more WaterWater | +371.5% |
| Contains more OtherOther | +66.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
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 | +1023.5% |
| Contains less Sat. FatSaturated fat | -67.7% |
| Contains more Poly. FatPolyunsaturated fat | +88.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fiber | 5g | 34.4g | 118% |
| Selenium | 4.1µg | 55.2µg | 93% |
| Iron | 1.74mg | 7.72mg | 75% |
| Phosphorus | 335mg | 860mg | 75% |
| Polyunsaturated fat | 12.535g | 23.665g | 74% |
| Monounsaturated fat | 25.941g | 2.309g | 59% |
| Calcium | 49mg | 631mg | 58% |
| Vitamin E | 9.1mg | 0.5mg | 57% |
| Copper | 0.422mg | 0.924mg | 56% |
| Manganese | 1.665mg | 2.723mg | 46% |
| Magnesium | 168mg | 335mg | 40% |
| Vitamin B1 | 0.15mg | 0.62mg | 39% |
| Vitamin B6 | 0.441mg | 34% | |
| Fats | 51.36g | 30.74g | 32% |
| Saturated fat | 10.325g | 3.33g | 32% |
| Vitamin B3 | 13.112mg | 8.83mg | 27% |
| Vitamin B5 | 1.137mg | 23% | |
| Zinc | 2.51mg | 4.58mg | 19% |
| Choline | 63mg | 11% | |
| Protein | 22.21g | 16.54g | 11% |
| Folate | 87µg | 49µg | 10% |
| Carbs | 22.31g | 42.12g | 7% |
| Calories | 598kcal | 486kcal | 6% |
| Potassium | 558mg | 407mg | 4% |
| Vitamin B2 | 0.192mg | 0.17mg | 2% |
| Vitamin C | 0mg | 1.6mg | 2% |
| Starch | 3.56g | 1% | |
| Net carbs | 17.31g | 7.72g | N/A |
| Sugar | 10.49g | N/A | |
| Sodium | 17mg | 16mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Trans fat | 0.075g | 0.14g | N/A |
| Tryptophan | 0.231mg | 0.436mg | 0% |
| Threonine | 0.525mg | 0.709mg | 0% |
| Isoleucine | 0.616mg | 0.801mg | 0% |
| Leucine | 1.546mg | 1.371mg | 0% |
| Lysine | 0.681mg | 0.97mg | 0% |
| Methionine | 0.265mg | 0.588mg | 0% |
| Phenylalanine | 1.202mg | 1.016mg | 0% |
| Valine | 0.782mg | 0.95mg | 0% |
| Histidine | 0.557mg | 0.531mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.027g | 17.83g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
60%
32%
Minerals Daily Need Coverage Score
84%
221%
Comparison summary
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 6.995g)
Which food is cheaper?
Chia seeds is cheaper (difference - $2.8)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)