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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Peanut butter

Chia seeds

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%

~equal in Sodium ~16mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Peanut butter

Chia seeds

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 Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+313.3%

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	0.027g	17.83g	1113%
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%
Omega-6 (Linoleic acid)	12.215g	5.835g	38%
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%
Protein	22.21g	16.54g	11%
Choline	63mg		11%
Folate	87µg	49µg	10%
Carbs	22.31g	42.12g	7%
Calories	598kcal	486kcal	6%
Potassium	558mg	407mg	4%
Vitamin C	0mg	1.6mg	2%
Vitamin B2	0.192mg	0.17mg	2%
Starch	3.56g		1%
Protein per 100 calories	3.7g	3.4g	N/A
Calories per 10 g protein	269kcal	294kcal	N/A
Weight per 100 calories	17g	21g	N/A
Unsaturated / Saturated Fat ratio	3.7	7.8	N/A
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 (Eicosatrienoic acid)	0.01g		N/A
Omega-6 (Gamma-linolenic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.008g		N/A