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  6. Chia seeds vs. Pecan

Chia seeds vs. Pecan — In-Depth Nutrition Comparison

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How are chia seeds and pecan different?

  • Chia seeds are richer in fiber, selenium, phosphorus, iron, calcium, magnesium, and vitamin B3, while pecan is higher in manganese and copper.
  • Chia seeds cover your daily need for fiber, 99% more than pecan.
  • Chia seeds contain 15 times more selenium than pecan. Chia seeds contain 55.2µg of selenium, while pecan contains 3.8µg.
  • Chia seeds are lower in saturated fat.

Seeds, chia seeds, dried and Nuts, pecans types were used in this article.

Infographic

Chia seeds vs Pecan 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%
Pecan
Pecan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +176.9%
Contains more CalciumCalcium +801.4%
Contains more IronIron +205.1%
Contains more PhosphorusPhosphorus +210.5%
Contains more SeleniumSelenium +1352.6%
Contains more CopperCopper +29.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +65.3%
~equal in Potassium ~410mg
~equal in Zinc ~4.53mg

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%
Pecan
Pecan
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin B2Vitamin B2 +30.8%
Contains more Vitamin B3Vitamin B3 +656.6%
Contains more FolateFolate +122.7%
Contains more Vitamin EVitamin E +180%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.66mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Pecan DV% diff.
Fiber 34.4g 9.6g 99%
Monounsaturated fat 2.309g 40.801g 96%
Selenium 55.2µg 3.8µg 93%
Phosphorus 860mg 277mg 83%
Manganese 2.723mg 4.5mg 77%
Iron 7.72mg 2.53mg 65%
Fats 30.74g 71.97g 63%
Calcium 631mg 70mg 56%
Magnesium 335mg 121mg 51%
Vitamin B3 8.83mg 1.167mg 48%
Copper 0.924mg 1.2mg 31%
Vitamin B5 0.863mg 17%
Vitamin B6 0.21mg 16%
Protein 16.54g 9.17g 15%
Polyunsaturated fat 23.665g 21.614g 14%
Saturated fat 3.33g 6.18g 13%
Calories 486kcal 691kcal 10%
Carbs 42.12g 13.86g 9%
Choline 40.5mg 7%
Folate 49µg 22µg 7%
Vitamin E 0.5mg 1.4mg 6%
Vitamin K 3.5µg 3%
Vitamin B2 0.17mg 0.13mg 3%
Vitamin B1 0.62mg 0.66mg 3%
Sodium 16mg 0mg 1%
Vitamin C 1.6mg 1.1mg 1%
Net carbs 7.72g 4.26g N/A
Potassium 407mg 410mg 0%
Sugar 3.97g N/A
Zinc 4.58mg 4.53mg 0%
Starch 0.46g 0%
Vitamin A 3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.093mg 0%
Threonine 0.709mg 0.306mg 0%
Isoleucine 0.801mg 0.336mg 0%
Leucine 1.371mg 0.598mg 0%
Lysine 0.97mg 0.287mg 0%
Methionine 0.588mg 0.183mg 0%
Phenylalanine 1.016mg 0.426mg 0%
Valine 0.95mg 0.411mg 0%
Histidine 0.531mg 0.262mg 0%
Fructose 0.04g 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
Pecan
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +80.4%
Contains more CarbsCarbs +203.9%
Contains more WaterWater +64.8%
Contains more OtherOther +224.3%
Contains more FatsFats +134.1%

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
Pecan
Pecan
1
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -46.1%
Contains more Mono. FatMonounsaturated fat +1667%
~equal in Polyunsaturated fat ~21.614g

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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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.