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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
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
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
221%
149%
Comparison summary
Which food contains less Sodium?
Pecan contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 2.85g)
Which food is cheaper?
Chia seeds is cheaper (difference - $3)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)