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  6. Chia seeds vs. Chickpeas

Chia seeds vs. Chickpeas — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and chickpeas

  • Chickpeas have less fiber, phosphorus, selenium, manganese, magnesium, copper, iron, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds cover your daily need for fiber, 107% more than chickpeas.
  • Chia seeds have 17 times more vitamin B3 than chickpeas. While chia seeds have 8.83mg of vitamin B3, chickpeas have only 0.526mg.
  • The glycemic index of chickpeas is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Chia seeds vs Chickpeas 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +597.9%
Contains more CalciumCalcium +1187.8%
Contains more PotassiumPotassium +39.9%
Contains more IronIron +167.1%
Contains more CopperCopper +162.5%
Contains more ZincZinc +199.3%
Contains more PhosphorusPhosphorus +411.9%
Contains more ManganeseManganese +164.4%
Contains more SeleniumSelenium +1391.9%
Contains less SodiumSodium -56.3%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +434.5%
Contains more Vitamin B2Vitamin B2 +169.8%
Contains more Vitamin B3Vitamin B3 +1578.7%
Contains more FolateFolate +251%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Chickpeas DV% diff.
Polyunsaturated fat 23.665g 1.156g 150%
Fiber 34.4g 7.6g 107%
Phosphorus 860mg 168mg 99%
Selenium 55.2µg 3.7µg 94%
Manganese 2.723mg 1.03mg 74%
Magnesium 335mg 48mg 68%
Copper 0.924mg 0.352mg 64%
Iron 7.72mg 2.89mg 60%
Calcium 631mg 49mg 58%
Vitamin B3 8.83mg 0.526mg 52%
Fats 30.74g 2.59g 43%
Vitamin B1 0.62mg 0.116mg 42%
Folate 49µg 172µg 31%
Zinc 4.58mg 1.53mg 28%
Calories 486kcal 164kcal 16%
Protein 16.54g 8.86g 15%
Saturated fat 3.33g 0.269g 14%
Vitamin B6 0.139mg 11%
Choline 42.8mg 8%
Vitamin B2 0.17mg 0.063mg 8%
Vitamin B5 0.286mg 6%
Carbs 42.12g 27.42g 5%
Monounsaturated fat 2.309g 0.583g 4%
Potassium 407mg 291mg 3%
Vitamin K 4µg 3%
Vitamin E 0.5mg 0.35mg 1%
Vitamin C 1.6mg 1.3mg 0%
Net carbs 7.72g 19.82g N/A
Sugar 4.8g N/A
Sodium 16mg 7mg 0%
Vitamin A 1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.085mg 0%
Threonine 0.709mg 0.329mg 0%
Isoleucine 0.801mg 0.38mg 0%
Leucine 1.371mg 0.631mg 0%
Lysine 0.97mg 0.593mg 0%
Methionine 0.588mg 0.116mg 0%
Phenylalanine 1.016mg 0.475mg 0%
Valine 0.95mg 0.372mg 0%
Histidine 0.531mg 0.244mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more ProteinProtein +86.7%
Contains more FatsFats +1086.9%
Contains more CarbsCarbs +53.6%
Contains more OtherOther +421.7%
Contains more WaterWater +938.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated fat +296.1%
Contains more Poly. FatPolyunsaturated fat +1947.1%
Contains less Sat. FatSaturated fat -91.9%

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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
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.