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  6. Chia seeds vs. Jalapeño

Chia seeds vs. Jalapeño — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and jalapeño

  • Chia seeds are higher in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B1, yet jalapeño is higher in vitamin C.
  • Jalapeño covers your daily vitamin C needs 130% more than chia seeds.
  • Chia seeds contain 138 times more selenium than jalapeño. While chia seeds contain 55.2µg of selenium, jalapeño contains only 0.4µg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Peppers, jalapeno, raw.

Infographic

Chia seeds vs Jalapeño 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 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +5158.3%
Contains more PotassiumPotassium +64.1%
Contains more IronIron +2988%
Contains more CopperCopper +1908.7%
Contains more ZincZinc +3171.4%
Contains more PhosphorusPhosphorus +3207.7%
Contains more ManganeseManganese +2707.2%
Contains more SeleniumSelenium +13700%
Contains less SodiumSodium -81.3%

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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +142.9%
Contains more Vitamin B3Vitamin B3 +589.8%
Contains more FolateFolate +81.5%
Contains more Vitamin CVitamin C +7312.5%
Contains more Vitamin EVitamin E +616%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Jalapeño DV% diff.
Polyunsaturated fat 23.665g 0.112g 157%
Vitamin C 1.6mg 118.6mg 130%
Fiber 34.4g 2.8g 126%
Phosphorus 860mg 26mg 119%
Manganese 2.723mg 0.097mg 114%
Selenium 55.2µg 0.4µg 100%
Copper 0.924mg 0.046mg 98%
Iron 7.72mg 0.25mg 93%
Magnesium 335mg 15mg 76%
Calcium 631mg 12mg 62%
Vitamin B1 0.62mg 0.04mg 48%
Vitamin B3 8.83mg 1.28mg 47%
Fats 30.74g 0.37g 47%
Zinc 4.58mg 0.14mg 40%
Vitamin B6 0.419mg 32%
Protein 16.54g 0.91g 31%
Calories 486kcal 29kcal 23%
Vitamin E 0.5mg 3.58mg 21%
Saturated fat 3.33g 0.092g 15%
Vitamin K 18.5µg 15%
Carbs 42.12g 6.5g 12%
Vitamin B2 0.17mg 0.07mg 8%
Vitamin A 54µg 6%
Folate 49µg 27µg 6%
Monounsaturated fat 2.309g 0.029g 6%
Vitamin B5 0.315mg 6%
Potassium 407mg 248mg 5%
Fructose 2.63g 3%
Choline 7.5mg 1%
Sodium 16mg 3mg 1%
Net carbs 7.72g 3.7g N/A
Sugar 4.12g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g 0.05g N/A
Omega-6 - Linoleic acid 5.835g 0.062g 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
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +1717.6%
Contains more FatsFats +8208.1%
Contains more CarbsCarbs +548%
Contains more OtherOther +805.7%
Contains more WaterWater +1480.9%

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
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains more Mono. FatMonounsaturated fat +7862.1%
Contains more Poly. FatPolyunsaturated fat +21029.5%
Contains less Sat. FatSaturated fat -97.2%

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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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.