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Chia seeds vs. Peppermint — In-Depth Nutrition Comparison

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Significant differences between chia seeds and peppermint

  • Chia seeds have more phosphorus, fiber, manganese, copper, magnesium, vitamin B1, vitamin B3, and calcium; however, peppermint is richer in vitamin A and vitamin C.
  • Chia seeds cover your daily phosphorus needs 112% more than peppermint.
  • Peppermint has 8 times less vitamin B1 than chia seeds. Chia seeds have 0.62mg of vitamin B1, while peppermint has 0.082mg.
  • Peppermint has a higher glycemic index. The glycemic index of peppermint is 70, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Peppermint, fresh.

Infographic

Chia seeds vs Peppermint 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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more MagnesiumMagnesium +318.8%
Contains more CalciumCalcium +159.7%
Contains more IronIron +52%
Contains more CopperCopper +180.9%
Contains more ZincZinc +312.6%
Contains more PhosphorusPhosphorus +1078.1%
Contains less SodiumSodium -48.4%
Contains more ManganeseManganese +131.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +39.8%

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% 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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +656.1%
Contains more Vitamin B3Vitamin B3 +417.6%
Contains more Vitamin CVitamin C +1887.5%
Contains more Vitamin B2Vitamin B2 +56.5%
Contains more FolateFolate +132.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more ProteinProtein +341.1%
Contains more FatsFats +3170.2%
Contains more CarbsCarbs +182.9%
Contains more OtherOther +171.2%
Contains more WaterWater +1256%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +6897%
Contains more Poly. FatPolyunsaturated fat +4558.5%
Contains less Sat. FatSaturated fat -92.6%

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 Peppermint
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Peppermint DV% diff.
Polyunsaturated fat 23.665g 0.508g 154%
Phosphorus 860mg 73mg 112%
Fiber 34.4g 8g 106%
Selenium 55.2µg 100%
Manganese 2.723mg 1.176mg 67%
Copper 0.924mg 0.329mg 66%
Magnesium 335mg 80mg 61%
Fats 30.74g 0.94g 46%
Vitamin B1 0.62mg 0.082mg 45%
Vitamin B3 8.83mg 1.706mg 45%
Calcium 631mg 243mg 39%
Vitamin C 1.6mg 31.8mg 34%
Iron 7.72mg 5.08mg 33%
Zinc 4.58mg 1.11mg 32%
Protein 16.54g 3.75g 26%
Vitamin A 212µg 24%
Calories 486kcal 70kcal 21%
Folate 49µg 114µg 16%
Saturated fat 3.33g 0.246g 14%
Vitamin B6 0.129mg 10%
Carbs 42.12g 14.89g 9%
Vitamin B2 0.17mg 0.266mg 7%
Vitamin B5 0.338mg 7%
Monounsaturated fat 2.309g 0.033g 6%
Potassium 407mg 569mg 5%
Vitamin E 0.5mg 3%
Sodium 16mg 31mg 1%
Net carbs 7.72g 6.89g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.058mg 0%
Threonine 0.709mg 0.154mg 0%
Isoleucine 0.801mg 0.154mg 0%
Leucine 1.371mg 0.281mg 0%
Lysine 0.97mg 0.161mg 0%
Methionine 0.588mg 0.053mg 0%
Phenylalanine 1.016mg 0.191mg 0%
Valine 0.95mg 0.187mg 0%
Histidine 0.531mg 0.075mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Peppermint
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
33%
Peppermint
Minerals Daily Need Coverage Score
221%
Chia seeds
70%
Peppermint

Comparison summary

Which food is lower in Saturated fat?
Peppermint
Peppermint is lower in Saturated fat (difference - 3.084g)
Which food is richer in vitamins?
Peppermint
Peppermint is relatively richer in vitamins
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 55)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3.2)
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)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.