Chia seeds vs. Pistachio — In-Depth Nutrition Comparison

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What are the differences between chia seeds and pistachios?

Chia seeds are higher in fiber, selenium, manganese, phosphorus, calcium, magnesium, iron, and vitamin B3, yet pistachios are higher in copper and fats.
Chia seeds' daily need coverage for fiber is 95% more.
Chia seeds have 8 times more selenium than pistachios. While chia seeds have 55.2µg of selenium, pistachios have only 7µg.
The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Nuts, pistachio nuts, raw types in this article.

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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

Pistachio

Contains more MagnesiumMagnesium	+176.9%
Contains more CalciumCalcium	+501%
Contains more IronIron	+96.9%
Contains more ZincZinc	+108.2%
Contains more PhosphorusPhosphorus	+75.5%
Contains more ManganeseManganese	+126.9%
Contains more SeleniumSelenium	+688.6%

Contains more PotassiumPotassium	+151.8%
Contains more CopperCopper	+40.7%
Contains less SodiumSodium	-93.8%

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

Pistachio

Contains more Vitamin B3Vitamin B3

+579.2%

Contains more Vitamin CVitamin C	+250%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+472%
Contains more Vitamin B1Vitamin B1	+40.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.16mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Folate ~51µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	17.83g		1114%
Vitamin B6		1.7mg	131%
Fiber	34.4g	10.6g	95%
Selenium	55.2µg	7µg	88%
Manganese	2.723mg	1.2mg	66%
Polyunsaturated fat	23.665g	14.38g	62%
Calcium	631mg	105mg	53%
Phosphorus	860mg	490mg	53%
Monounsaturated fat	2.309g	23.257g	52%
Magnesium	335mg	121mg	51%
Omega-6 (Linoleic acid)	5.835g	14.091g	49%
Iron	7.72mg	3.92mg	48%
Vitamin B3	8.83mg	1.3mg	47%
Copper	0.924mg	1.3mg	42%
Fats	30.74g	45.32g	22%
Zinc	4.58mg	2.2mg	22%
Vitamin B1	0.62mg	0.87mg	21%
Potassium	407mg	1025mg	18%
Vitamin E	0.5mg	2.86mg	16%
Saturated fat	3.33g	5.907g	12%
Vitamin B5		0.52mg	10%
Protein	16.54g	20.16g	7%
Carbs	42.12g	27.17g	5%
Calories	486kcal	560kcal	4%
Vitamin C	1.6mg	5.6mg	4%
Vitamin A		26µg	3%
Starch		1.67g	1%
Sodium	16mg	1mg	1%
Vitamin B2	0.17mg	0.16mg	1%
Folate	49µg	51µg	1%
Protein per 100 calories	3.4g	3.6g	N/A
Calories per 10 g protein	294kcal	278kcal	N/A
Weight per 100 calories	21g	18g	N/A
Unsaturated / Saturated Fat ratio	7.8	6.4	N/A
Net carbs	7.72g	16.57g	N/A
Sugar		7.66g	N/A
Trans fat	0.14g	0g	N/A
Tryptophan	0.436mg	0.251mg	0%
Threonine	0.709mg	0.684mg	0%
Isoleucine	0.801mg	0.917mg	0%
Leucine	1.371mg	1.604mg	0%
Lysine	0.97mg	1.138mg	0%
Methionine	0.588mg	0.36mg	0%
Phenylalanine	1.016mg	1.092mg	0%
Valine	0.95mg	1.249mg	0%
Histidine	0.531mg	0.512mg	0%
Fructose		0.24g	0%