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  6. Chia seeds vs. Pistachio

Chia seeds vs. Pistachio — In-Depth Nutrition Comparison

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What are the differences between Chia seeds and Pistachio?

  • Chia seeds is higher in Fiber, Selenium, Manganese, Phosphorus, Calcium, Magnesium, Iron, Vitamin B3, and Zinc, yet Pistachio is higher in Copper.
  • Chia seeds's daily need coverage for Fiber is 95% more.
  • Chia seeds has 8 times more Selenium than Pistachio. While Chia seeds has 55.2µg of Selenium, Pistachio has only 7µg.

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

Infographic

Chia seeds vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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

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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B3Vitamin B3 +579.2%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin AVitamin A +855.6%
Contains more Vitamin E Vitamin E +472%
Contains more Vitamin B1Vitamin B1 +40.3%
~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
~equal in Choline ~mg

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% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +55%
Contains more WaterWater +32.7%
Contains more OtherOther +61.1%
Contains more ProteinProtein +21.9%
Contains more FatsFats +47.4%

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
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated Fat -43.6%
Contains more Poly. FatPolyunsaturated fat +64.6%
Contains more Mono. FatMonounsaturated Fat +907.2%

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 Pistachio
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Pistachio Opinion
Calories 486kcal 560kcal Pistachio
Protein 16.54g 20.16g Pistachio
Fats 30.74g 45.32g Pistachio
Vitamin C 1.6mg 5.6mg Pistachio
Net carbs 7.72g 16.57g Pistachio
Carbs 42.12g 27.17g Chia seeds
Magnesium 335mg 121mg Chia seeds
Calcium 631mg 105mg Chia seeds
Potassium 407mg 1025mg Pistachio
Iron 7.72mg 3.92mg Chia seeds
Sugar 7.66g Chia seeds
Fiber 34.4g 10.6g Chia seeds
Copper 0.924mg 1.3mg Pistachio
Zinc 4.58mg 2.2mg Chia seeds
Starch 1.67g Pistachio
Phosphorus 860mg 490mg Chia seeds
Sodium 16mg 1mg Pistachio
Vitamin A 54IU 516IU Pistachio
Vitamin A RAE 26µg Pistachio
Vitamin E 0.5mg 2.86mg Pistachio
Manganese 2.723mg 1.2mg Chia seeds
Selenium 55.2µg 7µg Chia seeds
Vitamin B1 0.62mg 0.87mg Pistachio
Vitamin B2 0.17mg 0.16mg Chia seeds
Vitamin B3 8.83mg 1.3mg Chia seeds
Vitamin B5 0.52mg Pistachio
Vitamin B6 1.7mg Pistachio
Folate 49µg 51µg Pistachio
Trans Fat 0.14g 0g Pistachio
Saturated Fat 3.33g 5.907g Chia seeds
Monounsaturated Fat 2.309g 23.257g Pistachio
Polyunsaturated fat 23.665g 14.38g Chia seeds
Tryptophan 0.436mg 0.251mg Chia seeds
Threonine 0.709mg 0.684mg Chia seeds
Isoleucine 0.801mg 0.917mg Pistachio
Leucine 1.371mg 1.604mg Pistachio
Lysine 0.97mg 1.138mg Pistachio
Methionine 0.588mg 0.36mg Chia seeds
Phenylalanine 1.016mg 1.092mg Pistachio
Valine 0.95mg 1.249mg Pistachio
Histidine 0.531mg 0.512mg Chia seeds
Fructose 0.24g Pistachio
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Pistachio
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
65%
Pistachio
Minerals Daily Need Coverage Score
221%
Chia seeds
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 15mg)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 2.577g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 13)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.6)
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)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.