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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 has less Fiber, Phosphorus, Selenium, Manganese, Magnesium, Copper, Iron, Calcium, Vitamin B3, and Vitamin B1 than Chia seeds.
  • Chia seeds covers your daily need of Fiber 107% more than Chickpeas.
  • Chia seeds has 17 times more Vitamin B3 than Chickpeas. While Chia seeds has 8.83mg of Vitamin B3, Chickpeas has only 0.526mg.

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% 3.2% 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% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin AVitamin A +100%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Chickpeas Opinion
Calories 486kcal 164kcal Chia seeds
Protein 16.54g 8.86g Chia seeds
Fats 30.74g 2.59g Chia seeds
Vitamin C 1.6mg 1.3mg Chia seeds
Net carbs 7.72g 19.82g Chickpeas
Carbs 42.12g 27.42g Chia seeds
Magnesium 335mg 48mg Chia seeds
Calcium 631mg 49mg Chia seeds
Potassium 407mg 291mg Chia seeds
Iron 7.72mg 2.89mg Chia seeds
Sugar 4.8g Chia seeds
Fiber 34.4g 7.6g Chia seeds
Copper 0.924mg 0.352mg Chia seeds
Zinc 4.58mg 1.53mg Chia seeds
Phosphorus 860mg 168mg Chia seeds
Sodium 16mg 7mg Chickpeas
Vitamin A 54IU 27IU Chia seeds
Vitamin A 1µg Chickpeas
Vitamin E 0.5mg 0.35mg Chia seeds
Manganese 2.723mg 1.03mg Chia seeds
Selenium 55.2µg 3.7µg Chia seeds
Vitamin B1 0.62mg 0.116mg Chia seeds
Vitamin B2 0.17mg 0.063mg Chia seeds
Vitamin B3 8.83mg 0.526mg Chia seeds
Vitamin B5 0.286mg Chickpeas
Vitamin B6 0.139mg Chickpeas
Vitamin K 4µg Chickpeas
Folate 49µg 172µg Chickpeas
Trans Fat 0.14g 0g Chickpeas
Choline 42.8mg Chickpeas
Saturated Fat 3.33g 0.269g Chickpeas
Monounsaturated Fat 2.309g 0.583g Chia seeds
Polyunsaturated fat 23.665g 1.156g Chia seeds
Tryptophan 0.436mg 0.085mg Chia seeds
Threonine 0.709mg 0.329mg Chia seeds
Isoleucine 0.801mg 0.38mg Chia seeds
Leucine 1.371mg 0.631mg Chia seeds
Lysine 0.97mg 0.593mg Chia seeds
Methionine 0.588mg 0.116mg Chia seeds
Phenylalanine 1.016mg 0.475mg Chia seeds
Valine 0.95mg 0.372mg Chia seeds
Histidine 0.531mg 0.244mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Chickpeas
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
32%
Chia seeds
21%
Chickpeas
Minerals Daily Need Coverage Score
221%
Chia seeds
57%
Chickpeas

Comparison summary

Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 3.061g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 21)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1)
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 is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.