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

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Significant differences between chia seeds and pea raw

  • Chia seeds have more fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3; however, pea raw is richer in vitamin C.
  • Chia seeds cover your daily fiber needs 115% more than pea raw.
  • Pea raw has 31 times less selenium than chia seeds. Chia seeds have 55.2µg of selenium, while pea raw has 1.8µg.
  • Pea raw has a higher glycemic index. The glycemic index of pea raw is 54, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Peas, green, raw.

Infographic

Chia seeds vs Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +915.2%
Contains more CalciumCalcium +2424%
Contains more PotassiumPotassium +66.8%
Contains more IronIron +425.2%
Contains more CopperCopper +425%
Contains more ZincZinc +269.4%
Contains more PhosphorusPhosphorus +696.3%
Contains more ManganeseManganese +564.1%
Contains more SeleniumSelenium +2966.7%
Contains less SodiumSodium -68.8%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +133.1%
Contains more Vitamin B2Vitamin B2 +28.8%
Contains more Vitamin B3Vitamin B3 +322.5%
Contains more Vitamin CVitamin C +2400%
Contains more FolateFolate +32.7%
~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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +205.2%
Contains more FatsFats +7585%
Contains more CarbsCarbs +191.5%
Contains more OtherOther +451.7%
Contains more WaterWater +1259.7%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +6497.1%
Contains more Poly. FatPolyunsaturated fat +12555.1%
Contains less Sat. FatSaturated fat -97.9%

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 Pea raw
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar 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 Pea raw DV% diff.
Polyunsaturated fat 23.665g 0.187g 157%
Fiber 34.4g 5.7g 115%
Phosphorus 860mg 108mg 107%
Manganese 2.723mg 0.41mg 101%
Selenium 55.2µg 1.8µg 97%
Copper 0.924mg 0.176mg 83%
Iron 7.72mg 1.47mg 78%
Magnesium 335mg 33mg 72%
Calcium 631mg 25mg 61%
Fats 30.74g 0.4g 47%
Vitamin C 1.6mg 40mg 43%
Vitamin B3 8.83mg 2.09mg 42%
Vitamin B1 0.62mg 0.266mg 30%
Zinc 4.58mg 1.24mg 30%
Protein 16.54g 5.42g 22%
Vitamin K 24.8µg 21%
Calories 486kcal 81kcal 20%
Saturated fat 3.33g 0.071g 15%
Vitamin B6 0.169mg 13%
Carbs 42.12g 14.45g 9%
Monounsaturated fat 2.309g 0.035g 6%
Potassium 407mg 244mg 5%
Choline 28.4mg 5%
Folate 49µg 65µg 4%
Vitamin A 38µg 4%
Vitamin B2 0.17mg 0.132mg 3%
Vitamin E 0.5mg 0.13mg 2%
Vitamin B5 0.104mg 2%
Net carbs 7.72g 8.75g N/A
Sugar 5.67g N/A
Sodium 16mg 5mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.037mg 0%
Threonine 0.709mg 0.203mg 0%
Isoleucine 0.801mg 0.195mg 0%
Leucine 1.371mg 0.323mg 0%
Lysine 0.97mg 0.317mg 0%
Methionine 0.588mg 0.082mg 0%
Phenylalanine 1.016mg 0.2mg 0%
Valine 0.95mg 0.235mg 0%
Histidine 0.531mg 0.107mg 0%
Fructose 0.39g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
221%
Chia seeds
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 3.259g)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 5.67g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 39)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.3)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.