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  6. Chia seeds vs. Peanut butter

Chia seeds vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between Chia seeds and Peanut butter

  • Chia seeds is richer in Fiber, Selenium, Phosphorus, Iron, Calcium, Copper, Manganese, Magnesium, and Vitamin B1, yet Peanut butter is richer in Vitamin E.
  • Daily need coverage for Fiber from Chia seeds is 118% higher.
  • Chia seeds contains 13 times more Selenium than Peanut butter. Chia seeds contains 55.2µg of Selenium, while Peanut butter contains 4.1µg.

Food types used in this article are Seeds, chia seeds, dried and Peanut butter, smooth style, without salt.

Infographic

Chia seeds vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +99.4%
Contains more CalciumCalcium +1187.8%
Contains more IronIron +343.7%
Contains more CopperCopper +119%
Contains more ZincZinc +82.5%
Contains more PhosphorusPhosphorus +156.7%
Contains more ManganeseManganese +63.5%
Contains more SeleniumSelenium +1246.3%
Contains more PotassiumPotassium +37.1%
~equal in Sodium ~17mg

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%
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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +313.3%
Contains more Vitamin EVitamin E +1720%
Contains more Vitamin B2Vitamin B2 +12.9%
Contains more Vitamin B3Vitamin B3 +48.5%
Contains more FolateFolate +77.6%
~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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +88.8%
Contains more WaterWater +371.5%
Contains more OtherOther +66.1%
Contains more ProteinProtein +34.3%
Contains more FatsFats +67.1%

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
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated Fat -67.7%
Contains more Poly. FatPolyunsaturated fat +88.8%
Contains more Mono. FatMonounsaturated Fat +1023.5%

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 butter
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 butter Opinion
Calories 486kcal 598kcal Peanut butter
Protein 16.54g 22.21g Peanut butter
Fats 30.74g 51.36g Peanut butter
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 17.31g Peanut butter
Carbs 42.12g 22.31g Chia seeds
Magnesium 335mg 168mg Chia seeds
Calcium 631mg 49mg Chia seeds
Potassium 407mg 558mg Peanut butter
Iron 7.72mg 1.74mg Chia seeds
Sugar 10.49g Chia seeds
Fiber 34.4g 5g Chia seeds
Copper 0.924mg 0.422mg Chia seeds
Zinc 4.58mg 2.51mg Chia seeds
Starch 3.56g Peanut butter
Phosphorus 860mg 335mg Chia seeds
Sodium 16mg 17mg Chia seeds
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 9.1mg Peanut butter
Manganese 2.723mg 1.665mg Chia seeds
Selenium 55.2µg 4.1µg Chia seeds
Vitamin B1 0.62mg 0.15mg Chia seeds
Vitamin B2 0.17mg 0.192mg Peanut butter
Vitamin B3 8.83mg 13.112mg Peanut butter
Vitamin B5 1.137mg Peanut butter
Vitamin B6 0.441mg Peanut butter
Vitamin K 0.3µg Peanut butter
Folate 49µg 87µg Peanut butter
Trans Fat 0.14g 0.075g Peanut butter
Choline 63mg Peanut butter
Saturated Fat 3.33g 10.325g Chia seeds
Monounsaturated Fat 2.309g 25.941g Peanut butter
Polyunsaturated fat 23.665g 12.535g Chia seeds
Tryptophan 0.436mg 0.231mg Chia seeds
Threonine 0.709mg 0.525mg Chia seeds
Isoleucine 0.801mg 0.616mg Chia seeds
Leucine 1.371mg 1.546mg Peanut butter
Lysine 0.97mg 0.681mg Chia seeds
Methionine 0.588mg 0.265mg Chia seeds
Phenylalanine 1.016mg 1.202mg Peanut butter
Valine 0.95mg 0.782mg Chia seeds
Histidine 0.531mg 0.557mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - ALA 17.83g 0.027g Chia seeds
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 5.835g 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
221%
Chia seeds
84%
Peanut butter

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 6.995g)
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.