Chia seeds vs. Black pepper — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and black pepper?

Chia seeds are richer in phosphorus, selenium, vitamin B3, vitamin B1, fats, magnesium, fiber, and zinc, yet black pepper is richer in manganese and copper.
Black pepper's daily need coverage for manganese is 436% higher.
Chia seeds have 11 times more selenium than black pepper. Chia seeds have 55.2µg of selenium, while black pepper has 4.9µg.
Chia seeds have a lower glycemic index than black pepper.

We used Seeds, chia seeds, dried and Spices, pepper, black types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chia seeds

Black pepper

Contains more MagnesiumMagnesium	+95.9%
Contains more CalciumCalcium	+42.4%
Contains more ZincZinc	+284.9%
Contains more PhosphorusPhosphorus	+444.3%
Contains less SodiumSodium	-20%
Contains more SeleniumSelenium	+1026.5%

Contains more PotassiumPotassium	+226.5%
Contains more IronIron	+25.8%
Contains more CopperCopper	+43.9%
Contains more ManganeseManganese	+368.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chia seeds

Black pepper

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+474.1%
Contains more Vitamin B3Vitamin B3	+672.5%
Contains more FolateFolate	+188.2%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+108%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.18mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	17.83g	0.152g	1105%
Manganese	2.723mg	12.753mg	436%
Polyunsaturated fat	23.665g	0.998g	151%
Vitamin K		163.7µg	136%
Phosphorus	860mg	158mg	100%
Selenium	55.2µg	4.9µg	91%
Vitamin B3	8.83mg	1.143mg	48%
Copper	0.924mg	1.33mg	45%
Vitamin B1	0.62mg	0.108mg	43%
Fats	30.74g	3.26g	42%
Magnesium	335mg	171mg	39%
Fiber	34.4g	25.3g	36%
Omega-6 (Linoleic acid)	5.835g		34%
Zinc	4.58mg	1.19mg	31%
Vitamin B5		1.399mg	28%
Potassium	407mg	1329mg	27%
Iron	7.72mg	9.71mg	25%
Vitamin B6		0.291mg	22%
Calcium	631mg	443mg	19%
Calories	486kcal	251kcal	12%
Protein	16.54g	10.39g	12%
Saturated fat	3.33g	1.392g	9%
Folate	49µg	17µg	8%
Carbs	42.12g	63.95g	7%
Vitamin E	0.5mg	1.04mg	4%
Monounsaturated fat	2.309g	0.739g	4%
Vitamin A		27µg	3%
Vitamin C	1.6mg	0mg	2%
Choline		11.3mg	2%
Vitamin B2	0.17mg	0.18mg	1%
Protein per 100 calories	3.4g	4.1g	N/A
Calories per 10 g protein	294kcal	242kcal	N/A
Weight per 100 calories	21g	40g	N/A
Unsaturated / Saturated Fat ratio	7.8	1.2	N/A
Net carbs	7.72g	38.65g	N/A
Sugar		0.64g	N/A
Sodium	16mg	20mg	0%
Trans fat	0.14g	0g	N/A
Tryptophan	0.436mg	0.058mg	0%
Threonine	0.709mg	0.244mg	0%
Isoleucine	0.801mg	0.366mg	0%
Leucine	1.371mg	1.014mg	0%
Lysine	0.97mg	0.244mg	0%
Methionine	0.588mg	0.096mg	0%
Phenylalanine	1.016mg	0.446mg	0%
Valine	0.95mg	0.547mg	0%
Histidine	0.531mg	0.159mg	0%
Fructose		0.23g	0%