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  6. Chia seeds vs. Pea soup

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

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A recap on differences between chia seeds and pea soup

  • Chia seeds are higher than pea soup in fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily fiber needs 130% more than pea soup.
  • Chia seeds contain 53 times more calcium than pea soup. While chia seeds contain 631mg of calcium, pea soup contains only 12mg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Soup, pea, green, canned, prepared with equal volume water.

Infographic

Chia seeds vs Pea soup 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +5158.3%
Contains more PotassiumPotassium +473.2%
Contains more IronIron +957.5%
Contains more CopperCopper +532.9%
Contains more ZincZinc +615.6%
Contains more PhosphorusPhosphorus +1729.8%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +1011.4%
Contains more SeleniumSelenium +1433.3%

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +580%
Contains more Vitamin B3Vitamin B3 +1811.3%
Contains more FolateFolate +4800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Pea soup DV% diff.
Polyunsaturated fat 23.665g 0.142g 157%
Fiber 34.4g 1.9g 130%
Phosphorus 860mg 47mg 116%
Manganese 2.723mg 0.245mg 108%
Selenium 55.2µg 3.6µg 94%
Iron 7.72mg 0.73mg 87%
Copper 0.924mg 0.146mg 86%
Magnesium 335mg 15mg 76%
Calcium 631mg 12mg 62%
Vitamin B3 8.83mg 0.462mg 52%
Vitamin B1 0.62mg 0.04mg 48%
Fats 30.74g 1.09g 46%
Zinc 4.58mg 0.64mg 36%
Protein 16.54g 3.2g 27%
Calories 486kcal 61kcal 21%
Sodium 16mg 336mg 14%
Saturated fat 3.33g 0.524g 13%
Folate 49µg 1µg 12%
Vitamin B2 0.17mg 0.025mg 11%
Carbs 42.12g 9.88g 11%
Potassium 407mg 71mg 10%
Monounsaturated fat 2.309g 0.372g 5%
Vitamin E 0.5mg 0.09mg 3%
Choline 13.2mg 2%
Vitamin B6 0.02mg 2%
Vitamin C 1.6mg 0.6mg 1%
Vitamin B5 0.049mg 1%
Net carbs 7.72g 7.98g N/A
Sugar 3.19g N/A
Vitamin A 3µg 0%
Vitamin K 0.2µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +416.9%
Contains more FatsFats +2720.2%
Contains more CarbsCarbs +326.3%
Contains more OtherOther +275%
Contains more WaterWater +1357.8%

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains more Mono. FatMonounsaturated fat +520.7%
Contains more Poly. FatPolyunsaturated fat +16565.5%
Contains less Sat. FatSaturated fat -84.3%

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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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.