Pecan vs. Chia seeds — In-Depth Nutrition Comparison
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How are pecan and chia seeds different?
- Pecan is richer in manganese and copper, while chia seeds are higher in fiber, selenium, phosphorus, iron, calcium, magnesium, and vitamin B3.
- Chia seeds cover your daily need for fiber, 99% more than pecan.
- Pecan contains 2 times more saturated fat than chia seeds. Pecan contains 6.18g of saturated fat, while chia seeds contain 3.33g.
Nuts, pecans and Seeds, chia seeds, dried types were used in this article.
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.
| Contains more CopperCopper | +29.9% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +65.3% |
| Contains more MagnesiumMagnesium | +176.9% |
| Contains more CalciumCalcium | +801.4% |
| Contains more IronIron | +205.1% |
| Contains more PhosphorusPhosphorus | +210.5% |
| Contains more SeleniumSelenium | +1352.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +180% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +45.5% |
| Contains more Vitamin B2Vitamin B2 | +30.8% |
| Contains more Vitamin B3Vitamin B3 | +656.6% |
| Contains more FolateFolate | +122.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.17 g
Fats:
71.97 g
Carbs:
13.86 g
Water:
3.52 g
Other:
1.48 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more FatsFats | +134.1% |
| Contains more ProteinProtein | +80.4% |
| Contains more CarbsCarbs | +203.9% |
| Contains more WaterWater | +64.8% |
| Contains more OtherOther | +224.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.18 g
Monounsaturated fat:
Mono. Fat
40.801 g
Polyunsaturated fat:
Poly. Fat
21.614 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 | +1667% |
| Contains less Sat. FatSaturated fat | -46.1% |
~equal in
Polyunsaturated fat
~23.665g
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 Sodium |
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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 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 | |
|
DV% diff. |
| Fiber | 9.6g | 34.4g | 99% |
| Monounsaturated fat | 40.801g | 2.309g | 96% |
| Selenium | 3.8µg | 55.2µg | 93% |
| Phosphorus | 277mg | 860mg | 83% |
| Manganese | 4.5mg | 2.723mg | 77% |
| Iron | 2.53mg | 7.72mg | 65% |
| Fats | 71.97g | 30.74g | 63% |
| Calcium | 70mg | 631mg | 56% |
| Magnesium | 121mg | 335mg | 51% |
| Vitamin B3 | 1.167mg | 8.83mg | 48% |
| Copper | 1.2mg | 0.924mg | 31% |
| Vitamin B5 | 0.863mg | 17% | |
| Vitamin B6 | 0.21mg | 16% | |
| Protein | 9.17g | 16.54g | 15% |
| Polyunsaturated fat | 21.614g | 23.665g | 14% |
| Saturated fat | 6.18g | 3.33g | 13% |
| Calories | 691kcal | 486kcal | 10% |
| Carbs | 13.86g | 42.12g | 9% |
| Choline | 40.5mg | 7% | |
| Folate | 22µg | 49µg | 7% |
| Vitamin E | 1.4mg | 0.5mg | 6% |
| Vitamin K | 3.5µg | 3% | |
| Vitamin B2 | 0.13mg | 0.17mg | 3% |
| Vitamin B1 | 0.66mg | 0.62mg | 3% |
| Sodium | 0mg | 16mg | 1% |
| Vitamin C | 1.1mg | 1.6mg | 1% |
| Net carbs | 4.26g | 7.72g | N/A |
| Potassium | 410mg | 407mg | 0% |
| Sugar | 3.97g | N/A | |
| Zinc | 4.53mg | 4.58mg | 0% |
| Starch | 0.46g | 0% | |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.093mg | 0.436mg | 0% |
| Threonine | 0.306mg | 0.709mg | 0% |
| Isoleucine | 0.336mg | 0.801mg | 0% |
| Leucine | 0.598mg | 1.371mg | 0% |
| Lysine | 0.287mg | 0.97mg | 0% |
| Methionine | 0.183mg | 0.588mg | 0% |
| Phenylalanine | 0.426mg | 1.016mg | 0% |
| Valine | 0.411mg | 0.95mg | 0% |
| Histidine | 0.262mg | 0.531mg | 0% |
| Fructose | 0.04g | 0% | |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 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
31%
32%
Minerals Daily Need Coverage Score
149%
221%
Comparison summary
Which food contains less Sodium?
Pecan contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 2.85g)
Which food is cheaper?
Chia seeds is cheaper (difference - $3)
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)