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  6. Chia seeds vs. Poblano

Chia seeds vs. Poblano — In-Depth Nutrition Comparison

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The main differences between chia seeds and poblano

  • Chia seeds are richer in selenium, phosphorus, manganese, calcium, magnesium, fiber, and copper, yet poblano is richer in vitamin A, vitamin B2, and potassium.
  • Daily need coverage for vitamin A for poblano is 408% higher.
  • Chia seeds contain 19 times more selenium than poblano. Chia seeds contain 55.2µg of selenium, while poblano contains 2.9µg.

Food types used in this article are Seeds, chia seeds, dried and Peppers, ancho, dried.

Infographic

Chia seeds vs Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more MagnesiumMagnesium +196.5%
Contains more CalciumCalcium +934.4%
Contains more CopperCopper +81.9%
Contains more ZincZinc +222.5%
Contains more PhosphorusPhosphorus +327.9%
Contains less SodiumSodium -62.8%
Contains more ManganeseManganese +112.9%
Contains more SeleniumSelenium +1803.4%
Contains more PotassiumPotassium +492.4%
Contains more IronIron +41.6%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +246.4%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin B2Vitamin B2 +1226.5%
Contains more FolateFolate +40.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Poblano DV% diff.
Vitamin B6 3.535mg 272%
Vitamin B2 0.17mg 2.255mg 160%
Polyunsaturated fat 23.665g 4.511g 128%
Vitamin A 1022µg 114%
Selenium 55.2µg 2.9µg 95%
Phosphorus 860mg 201mg 94%
Manganese 2.723mg 1.279mg 63%
Potassium 407mg 2411mg 59%
Calcium 631mg 61mg 57%
Magnesium 335mg 113mg 53%
Fiber 34.4g 21.6g 51%
Copper 0.924mg 0.508mg 46%
Vitamin B5 1.993mg 40%
Iron 7.72mg 10.93mg 40%
Vitamin B1 0.62mg 0.179mg 37%
Fats 30.74g 8.2g 35%
Zinc 4.58mg 1.42mg 29%
Vitamin B3 8.83mg 6.403mg 15%
Saturated fat 3.33g 0.82g 11%
Calories 486kcal 281kcal 10%
Protein 16.54g 11.86g 9%
Folate 49µg 69µg 5%
Monounsaturated fat 2.309g 0.492g 5%
Vitamin E 0.5mg 3%
Carbs 42.12g 51.42g 3%
Sodium 16mg 43mg 1%
Vitamin C 1.6mg 2mg 0%
Net carbs 7.72g 29.82g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.155mg 0%
Threonine 0.709mg 0.425mg 0%
Isoleucine 0.801mg 0.373mg 0%
Leucine 1.371mg 0.605mg 0%
Lysine 0.97mg 0.515mg 0%
Methionine 0.588mg 0.142mg 0%
Phenylalanine 1.016mg 0.361mg 0%
Valine 0.95mg 0.489mg 0%
Histidine 0.531mg 0.232mg 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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more ProteinProtein +39.5%
Contains more FatsFats +274.9%
Contains more CarbsCarbs +22.1%
Contains more WaterWater +290.2%
Contains more OtherOther +22.7%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains more Mono. FatMonounsaturated fat +369.3%
Contains more Poly. FatPolyunsaturated fat +424.6%
Contains less Sat. FatSaturated fat -75.4%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.