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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 are 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 for chia seeds is 118% higher.
  • Chia seeds contain 13 times more selenium than peanut butter. Chia seeds contain 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
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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% 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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Peanut butter DV% diff.
Fiber 34.4g 5g 118%
Selenium 55.2µg 4.1µg 93%
Iron 7.72mg 1.74mg 75%
Phosphorus 860mg 335mg 75%
Polyunsaturated fat 23.665g 12.535g 74%
Monounsaturated fat 2.309g 25.941g 59%
Calcium 631mg 49mg 58%
Vitamin E 0.5mg 9.1mg 57%
Copper 0.924mg 0.422mg 56%
Manganese 2.723mg 1.665mg 46%
Magnesium 335mg 168mg 40%
Vitamin B1 0.62mg 0.15mg 39%
Vitamin B6 0.441mg 34%
Fats 30.74g 51.36g 32%
Saturated fat 3.33g 10.325g 32%
Vitamin B3 8.83mg 13.112mg 27%
Vitamin B5 1.137mg 23%
Zinc 4.58mg 2.51mg 19%
Choline 63mg 11%
Protein 16.54g 22.21g 11%
Folate 49µg 87µg 10%
Carbs 42.12g 22.31g 7%
Calories 486kcal 598kcal 6%
Potassium 407mg 558mg 4%
Vitamin B2 0.17mg 0.192mg 2%
Vitamin C 1.6mg 0mg 2%
Starch 3.56g 1%
Net carbs 7.72g 17.31g N/A
Sugar 10.49g N/A
Sodium 16mg 17mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.14g 0.075g N/A
Tryptophan 0.436mg 0.231mg 0%
Threonine 0.709mg 0.525mg 0%
Isoleucine 0.801mg 0.616mg 0%
Leucine 1.371mg 1.546mg 0%
Lysine 0.97mg 0.681mg 0%
Methionine 0.588mg 0.265mg 0%
Phenylalanine 1.016mg 1.202mg 0%
Valine 0.95mg 0.782mg 0%
Histidine 0.531mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 17.83g 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.835g 12.215g 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
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%

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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. 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.