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  6. Chia seeds vs. Chickpea raw

Chia seeds vs. Chickpea raw — In-Depth Nutrition Comparison

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Important differences between chia seeds and chickpea raw

  • Chia seeds have more selenium, fiber, phosphorus, magnesium, calcium, vitamin B3, iron, and copper; however, chickpea raw has more manganese and folate.
  • Chickpea raw's daily need coverage for manganese is 808% more.
  • Chickpea raw has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Chia seeds vs Chickpea raw 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more MagnesiumMagnesium +324.1%
Contains more CalciumCalcium +1007%
Contains more IronIron +79.1%
Contains more CopperCopper +40.9%
Contains more ZincZinc +65.9%
Contains more PhosphorusPhosphorus +241.3%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +76.4%
Contains more ManganeseManganese +682.4%

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 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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +473%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more FolateFolate +1036.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Chickpea raw DV% diff.
Manganese 2.723mg 21.306mg 808%
Polyunsaturated fat 23.665g 2.731g 140%
Folate 49µg 557µg 127%
Selenium 55.2µg 0µg 100%
Fiber 34.4g 12.2g 89%
Phosphorus 860mg 252mg 87%
Magnesium 335mg 79mg 61%
Calcium 631mg 57mg 57%
Vitamin B3 8.83mg 1.541mg 46%
Iron 7.72mg 4.31mg 43%
Vitamin B6 0.535mg 41%
Fats 30.74g 6.04g 38%
Vitamin B5 1.588mg 32%
Copper 0.924mg 0.656mg 30%
Choline 99.3mg 18%
Zinc 4.58mg 2.76mg 17%
Saturated fat 3.33g 0.603g 12%
Vitamin B1 0.62mg 0.477mg 12%
Potassium 407mg 718mg 9%
Vitamin K 9µg 8%
Protein 16.54g 20.47g 8%
Carbs 42.12g 62.95g 7%
Calories 486kcal 378kcal 5%
Vitamin B2 0.17mg 0.212mg 3%
Vitamin C 1.6mg 4mg 3%
Monounsaturated fat 2.309g 1.377g 2%
Vitamin E 0.5mg 0.82mg 2%
Net carbs 7.72g 50.75g N/A
Sugar 10.7g N/A
Sodium 16mg 24mg 0%
Vitamin A 3µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.2mg 0%
Threonine 0.709mg 0.766mg 0%
Isoleucine 0.801mg 0.882mg 0%
Leucine 1.371mg 1.465mg 0%
Lysine 0.97mg 1.377mg 0%
Methionine 0.588mg 0.27mg 0%
Phenylalanine 1.016mg 1.103mg 0%
Valine 0.95mg 0.865mg 0%
Histidine 0.531mg 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more FatsFats +408.9%
Contains more OtherOther +67.8%
Contains more ProteinProtein +23.8%
Contains more CarbsCarbs +49.5%
Contains more WaterWater +32.4%

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 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +67.7%
Contains more Poly. FatPolyunsaturated fat +766.5%
Contains less Sat. FatSaturated fat -81.9%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.