Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Peanut butter
  5. Compare
  6. Peanut butter vs. Chia seeds

Peanut butter vs. Chia seeds — In-Depth Nutrition Comparison

Compare

The main differences between Peanut butter and Chia seeds

  • Peanut butter is richer in Vitamin E, yet Chia seeds is richer in Fiber, Selenium, Phosphorus, Iron, Calcium, Copper, Manganese, Magnesium, and Vitamin B1.
  • Daily need coverage for Fiber from 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 contains 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% 3.2% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +313.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Chia seeds Opinion
Calories 598kcal 486kcal Peanut butter
Protein 22.21g 16.54g Peanut butter
Fats 51.36g 30.74g Peanut butter
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 17.31g 7.72g Peanut butter
Carbs 22.31g 42.12g Chia seeds
Magnesium 168mg 335mg Chia seeds
Calcium 49mg 631mg Chia seeds
Potassium 558mg 407mg Peanut butter
Iron 1.74mg 7.72mg Chia seeds
Sugar 10.49g Chia seeds
Fiber 5g 34.4g Chia seeds
Copper 0.422mg 0.924mg Chia seeds
Zinc 2.51mg 4.58mg Chia seeds
Starch 3.56g Peanut butter
Phosphorus 335mg 860mg Chia seeds
Sodium 17mg 16mg Chia seeds
Vitamin A 0IU 54IU Chia seeds
Vitamin E 9.1mg 0.5mg Peanut butter
Manganese 1.665mg 2.723mg Chia seeds
Selenium 4.1µg 55.2µg Chia seeds
Vitamin B1 0.15mg 0.62mg Chia seeds
Vitamin B2 0.192mg 0.17mg Peanut butter
Vitamin B3 13.112mg 8.83mg Peanut butter
Vitamin B5 1.137mg Peanut butter
Vitamin B6 0.441mg Peanut butter
Vitamin K 0.3µg Peanut butter
Folate 87µg 49µg Peanut butter
Trans Fat 0.075g 0.14g Peanut butter
Choline 63mg Peanut butter
Saturated Fat 10.325g 3.33g Chia seeds
Monounsaturated Fat 25.941g 2.309g Peanut butter
Polyunsaturated fat 12.535g 23.665g Chia seeds
Tryptophan 0.231mg 0.436mg Chia seeds
Threonine 0.525mg 0.709mg Chia seeds
Isoleucine 0.616mg 0.801mg Chia seeds
Leucine 1.546mg 1.371mg Peanut butter
Lysine 0.681mg 0.97mg Chia seeds
Methionine 0.265mg 0.588mg Chia seeds
Phenylalanine 1.202mg 1.016mg Peanut butter
Valine 0.782mg 0.95mg Chia seeds
Histidine 0.557mg 0.531mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g 17.83g Chia seeds
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g 5.835g Peanut butter

Which food is preferable for your diet?

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

People also compare

Peanut butter
Peanut butter vs Peanut
Peanut
Peanut butter
Peanut butter vs Butter
Butter
Peanut butter
Peanut butter vs Almond butter
Almond butter
Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds

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%
Peanut butter
32%
Chia seeds
Minerals Daily Need Coverage Score
84%
Peanut butter
221%
Chia seeds

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 6.995g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.8)
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. 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.