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  6. Chia seeds vs. Pea raw

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

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

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%

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.