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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 pistachios?

  • Chia seeds are higher in fiber, selenium, manganese, phosphorus, calcium, magnesium, iron, vitamin B3, and zinc, yet pistachios are higher in copper.
  • 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.

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% 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 19% 8.7% 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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Chia seeds Pistachio DV% diff.
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%
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%
Vitamin B2 0.17mg 0.16mg 1%
Sodium 16mg 1mg 1%
Starch 1.67g 1%
Folate 49µg 51µg 1%
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%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 14.091g 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% 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%

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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. 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.