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  6. Pico de gallo vs. Chia seeds

Pico de gallo vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between pico de gallo and chia seeds

  • Pico de gallo has more vitamin A; however, chia seeds are higher in iron and calcium.
  • Chia seeds cover your daily need for iron, 97% more than pico de gallo.
  • Pico de gallo has 29 times more sodium than chia seeds. While pico de gallo has 469mg of sodium, chia seeds have only 16mg.

These are the specific foods used in this comparison PACE, Pico De Gallo and Seeds, chia seeds, dried.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -96.6%

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.
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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 CVitamin C +137.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pico de gallo Chia seeds DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 138%
Phosphorus 860mg 123%
Manganese 2.723mg 118%
Copper 0.924mg 103%
Selenium 55.2µg 100%
Iron 0mg 7.72mg 97%
Magnesium 335mg 80%
Calcium 0mg 631mg 63%
Vitamin B3 8.83mg 55%
Vitamin B1 0.62mg 52%
Fats 0g 30.74g 47%
Zinc 4.58mg 42%
Protein 0g 16.54g 33%
Calories 31kcal 486kcal 23%
Sodium 469mg 16mg 20%
Saturated fat 0g 3.33g 15%
Vitamin B2 0.17mg 13%
Potassium 407mg 12%
Folate 49µg 12%
Carbs 9.38g 42.12g 11%
Monounsaturated fat 2.309g 6%
Vitamin E 0.5mg 3%
Vitamin C 3.8mg 1.6mg 2%
Net carbs 9.38g 7.72g N/A
Sugar 6.25g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 WaterWater +1417.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +349%
Contains more OtherOther +83.2%

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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. 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.