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  6. Chia seeds vs. Pepperoni

Chia seeds vs. Pepperoni — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and pepperoni

  • Chia seeds have more fiber, phosphorus, copper, iron, magnesium, manganese, and calcium; however, pepperoni is higher in vitamin B12.
  • Chia seeds cover your daily need for fiber, 138% more than pepperoni.
  • Chia seeds have 33 times more calcium than pepperoni. While chia seeds have 631mg of calcium, pepperoni has only 19mg.
  • Chia seeds have less saturated fat.
  • The glycemic index of pepperoni is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Pepperoni, beef and pork, sliced.

Infographic

Chia seeds vs Pepperoni 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 13% 5.7% 24% 50% 30% 67% 68% 206% 140% 158%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +3221.1%
Contains more PotassiumPotassium +48.5%
Contains more IronIron +480.5%
Contains more CopperCopper +915.4%
Contains more ZincZinc +87.7%
Contains more PhosphorusPhosphorus +444.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +153.5%
Contains more SeleniumSelenium +90.3%

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.
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% 21% 20% 68% 59% 94% 56% 84% 163% 15% 3.8% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +128.8%
Contains more Vitamin B3Vitamin B3 +77.1%
Contains more FolateFolate +880%
Contains more Vitamin EVitamin E +106%
Contains more Vitamin B2Vitamin B2 +51.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~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
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 g
Contains more CarbsCarbs +3469.5%
Contains more ProteinProtein +16.4%
Contains more FatsFats +50.6%
Contains more WaterWater +392.2%
~equal in Other ~4.74g

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
41% 48% 10%
Saturated fat: Sat. Fat 17.708 g
Monounsaturated fat: Mono. Fat 20.77 g
Polyunsaturated fat: Poly. Fat 4.458 g
Contains less Sat. FatSaturated fat -81.2%
Contains more Poly. FatPolyunsaturated fat +430.8%
Contains more Mono. FatMonounsaturated fat +799.5%

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

All nutrients comparison - raw data values

Nutrient Chia seeds Pepperoni DV% diff.
Fiber 34.4g 0g 138%
Polyunsaturated fat 23.665g 4.458g 128%
Phosphorus 860mg 158mg 100%
Copper 0.924mg 0.091mg 93%
Iron 7.72mg 1.33mg 80%
Magnesium 335mg 18mg 75%
Manganese 2.723mg 1.074mg 72%
Sodium 16mg 1582mg 68%
Saturated fat 3.33g 17.708g 65%
Calcium 631mg 19mg 61%
Vitamin B12 0µg 1.3µg 54%
Selenium 55.2µg 29µg 48%
Monounsaturated fat 2.309g 20.77g 46%
Cholesterol 0mg 97mg 32%
Vitamin B1 0.62mg 0.271mg 29%
Vitamin B6 0.362mg 28%
Vitamin B3 8.83mg 4.987mg 24%
Fats 30.74g 46.28g 24%
Zinc 4.58mg 2.44mg 19%
Vitamin B5 0.93mg 19%
Carbs 42.12g 1.18g 14%
Folate 49µg 5µg 11%
Choline 51.2mg 9%
Vitamin B2 0.17mg 0.257mg 7%
Vitamin D 52IU 7%
Vitamin D 1.3µg 7%
Protein 16.54g 19.25g 5%
Vitamin K 5.8µg 5%
Vitamin E 0.5mg 1.03mg 4%
Potassium 407mg 274mg 4%
Vitamin C 1.6mg 0mg 2%
Calories 486kcal 504kcal 1%
Net carbs 7.72g 1.18g N/A
Trans fat 0.14g 1.527g N/A
Tryptophan 0.436mg 0.23mg 0%
Threonine 0.709mg 0.869mg 0%
Isoleucine 0.801mg 0.901mg 0%
Leucine 1.371mg 1.575mg 0%
Lysine 0.97mg 1.652mg 0%
Methionine 0.588mg 0.511mg 0%
Phenylalanine 1.016mg 0.778mg 0%
Valine 0.95mg 0.987mg 0%
Histidine 0.531mg 0.688mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.004g N/A
Omega-3 - ALA 17.83g 0.164g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.04g N/A
Omega-6 - Eicosadienoic acid 0.136g N/A
Omega-6 - Linoleic acid 5.835g 3.605g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Pepperoni
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
47%
Pepperoni
Minerals Daily Need Coverage Score
221%
Chia seeds
76%
Pepperoni

Comparison summary

Which food is richer in vitamins?
Pepperoni
Pepperoni is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 1566mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 14.378g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 13)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals

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. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.