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Poblano vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between poblano and chia seeds

  • Poblano is richer in vitamin A, vitamin B2, and potassium, yet chia seeds are richer in selenium, phosphorus, manganese, calcium, magnesium, fiber, and copper.
  • Daily need coverage for vitamin A for poblano is 408% higher.
  • Poblano contains 13 times more vitamin B2 than chia seeds. Poblano contains 2.255mg of vitamin B2, while chia seeds contain 0.17mg.

Food types used in this article are Peppers, ancho, dried and Seeds, chia seeds, dried.

Infographic

Poblano vs Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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 +492.4%
Contains more IronIron +41.6%
Contains more MagnesiumMagnesium +196.5%
Contains more CalciumCalcium +934.4%
Contains more CopperCopper +81.9%
Contains more ZincZinc +222.5%
Contains more PhosphorusPhosphorus +327.9%
Contains less SodiumSodium -62.8%
Contains more ManganeseManganese +112.9%
Contains more SeleniumSelenium +1803.4%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 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 +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1226.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +40.8%
Contains more Vitamin B1Vitamin B1 +246.4%
Contains more Vitamin B3Vitamin B3 +37.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 CarbsCarbs +22.1%
Contains more WaterWater +290.2%
Contains more OtherOther +22.7%
Contains more ProteinProtein +39.5%
Contains more FatsFats +274.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 less Sat. FatSaturated fat -75.4%
Contains more Mono. FatMonounsaturated fat +369.3%
Contains more Poly. FatPolyunsaturated fat +424.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poblano Chia seeds DV% diff.
Vitamin B6 3.535mg 272%
Vitamin B2 2.255mg 0.17mg 160%
Polyunsaturated fat 4.511g 23.665g 128%
Vitamin A 1022µg 114%
Selenium 2.9µg 55.2µg 95%
Phosphorus 201mg 860mg 94%
Manganese 1.279mg 2.723mg 63%
Potassium 2411mg 407mg 59%
Calcium 61mg 631mg 57%
Magnesium 113mg 335mg 53%
Fiber 21.6g 34.4g 51%
Copper 0.508mg 0.924mg 46%
Vitamin B5 1.993mg 40%
Iron 10.93mg 7.72mg 40%
Vitamin B1 0.179mg 0.62mg 37%
Fats 8.2g 30.74g 35%
Zinc 1.42mg 4.58mg 29%
Vitamin B3 6.403mg 8.83mg 15%
Saturated fat 0.82g 3.33g 11%
Calories 281kcal 486kcal 10%
Protein 11.86g 16.54g 9%
Folate 69µg 49µg 5%
Monounsaturated fat 0.492g 2.309g 5%
Vitamin E 0.5mg 3%
Carbs 51.42g 42.12g 3%
Sodium 43mg 16mg 1%
Vitamin C 2mg 1.6mg 0%
Net carbs 29.82g 7.72g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.155mg 0.436mg 0%
Threonine 0.425mg 0.709mg 0%
Isoleucine 0.373mg 0.801mg 0%
Leucine 0.605mg 1.371mg 0%
Lysine 0.515mg 0.97mg 0%
Methionine 0.142mg 0.588mg 0%
Phenylalanine 0.361mg 1.016mg 0%
Valine 0.489mg 0.95mg 0%
Histidine 0.232mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

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

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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
155%
Poblano
32%
Chia seeds
Minerals Daily Need Coverage Score
120%
Poblano
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Poblano
Poblano is lower in Saturated fat (difference - 2.51g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 27mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $7)
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)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.