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  6. Peanut butter vs. Chia seeds

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.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 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

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 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%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Chia seeds 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 more Mono. FatMonounsaturated fat +1023.5%
Contains less Sat. FatSaturated fat -67.7%
Contains more Poly. FatPolyunsaturated fat +88.8%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.