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  6. Pecan vs. Chia seeds

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

Pecan 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.
Pecan
Pecan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
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 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%
~equal in Potassium ~407mg
~equal in Zinc ~4.58mg

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.
Pecan
Pecan
6
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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 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%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.62mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pecan Chia seeds 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 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
Pecan
Pecan
1
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 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 +1667%
Contains less Sat. FatSaturated fat -46.1%
~equal in Polyunsaturated fat ~23.665g

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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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.