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  6. Chia seeds vs. Peanut

Chia seeds vs. Peanut — In-Depth Nutrition Comparison

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Summary of differences between Chia seeds and Peanut

  • Chia seeds has more Fiber, Selenium, Phosphorus, Calcium, Magnesium, Iron, and Manganese, however, Peanut is higher in Vitamin E, Folate, and Copper.
  • Chia seeds covers your daily need of Fiber 104% more than Peanut.
  • Chia seeds has 8 times more Selenium than Peanut. While Chia seeds has 55.2µg of Selenium, Peanut has only 7.2µg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Peanuts, all types, raw.

Infographic

Chia seeds vs Peanut 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%
Peanut
Peanut
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +99.4%
Contains more CalciumCalcium +585.9%
Contains more IronIron +68.6%
Contains more ZincZinc +40.1%
Contains more PhosphorusPhosphorus +128.7%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +40.8%
Contains more SeleniumSelenium +666.7%
Contains more PotassiumPotassium +73.2%
Contains more CopperCopper +23.8%

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%
Peanut
Peanut
6
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 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin EVitamin E +1566%
Contains more Vitamin B3Vitamin B3 +36.6%
Contains more FolateFolate +389.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.64mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Peanut
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +161.1%
Contains more OtherOther +106%
Contains more ProteinProtein +56%
Contains more FatsFats +60.2%
Contains more WaterWater +12.1%

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
Peanut
Peanut
1
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated Fat -47%
Contains more Poly. FatPolyunsaturated fat +52.1%
Contains more Mono. FatMonounsaturated Fat +957.9%

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

All nutrients comparison - raw data values

Nutrient Chia seeds Peanut Opinion
Calories 486kcal 567kcal Peanut
Protein 16.54g 25.8g Peanut
Fats 30.74g 49.24g Peanut
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 7.63g Chia seeds
Carbs 42.12g 16.13g Chia seeds
Magnesium 335mg 168mg Chia seeds
Calcium 631mg 92mg Chia seeds
Potassium 407mg 705mg Peanut
Iron 7.72mg 4.58mg Chia seeds
Sugar 4.72g Chia seeds
Fiber 34.4g 8.5g Chia seeds
Copper 0.924mg 1.144mg Peanut
Zinc 4.58mg 3.27mg Chia seeds
Phosphorus 860mg 376mg Chia seeds
Sodium 16mg 18mg Chia seeds
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 8.33mg Peanut
Manganese 2.723mg 1.934mg Chia seeds
Selenium 55.2µg 7.2µg Chia seeds
Vitamin B1 0.62mg 0.64mg Peanut
Vitamin B2 0.17mg 0.135mg Chia seeds
Vitamin B3 8.83mg 12.066mg Peanut
Vitamin B5 1.767mg Peanut
Vitamin B6 0.348mg Peanut
Folate 49µg 240µg Peanut
Trans Fat 0.14g 0g Peanut
Choline 52.5mg Peanut
Saturated Fat 3.33g 6.279g Chia seeds
Monounsaturated Fat 2.309g 24.426g Peanut
Polyunsaturated fat 23.665g 15.558g Chia seeds
Tryptophan 0.436mg 0.25mg Chia seeds
Threonine 0.709mg 0.883mg Peanut
Isoleucine 0.801mg 0.907mg Peanut
Leucine 1.371mg 1.672mg Peanut
Lysine 0.97mg 0.926mg Chia seeds
Methionine 0.588mg 0.317mg Chia seeds
Phenylalanine 1.016mg 1.377mg Peanut
Valine 0.95mg 1.082mg Peanut
Histidine 0.531mg 0.652mg Peanut
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
221%
Chia seeds
131%
Peanut

Comparison summary

Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 2.949g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.8)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.