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  6. Chia seeds vs. Pumpkin pie

Chia seeds vs. Pumpkin pie — In-Depth Nutrition Comparison

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Important differences between chia seeds and pumpkin pie

  • Chia seeds have more fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3; however, pumpkin pie has more vitamin A.
  • Chia seeds' daily need coverage for fiber is 130% more.
  • Chia seeds have 24 times more magnesium than pumpkin pie. Chia seeds have 335mg of magnesium, while pumpkin pie has 14mg.
  • Pumpkin pie has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Pie, pumpkin, commercially prepared.

Infographic

Chia seeds vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +2292.9%
Contains more CalciumCalcium +885.9%
Contains more PotassiumPotassium +143.7%
Contains more IronIron +757.8%
Contains more CopperCopper +524.3%
Contains more ZincZinc +1074.4%
Contains more PhosphorusPhosphorus +961.7%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +1099.6%
Contains more SeleniumSelenium +922.2%

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +250.3%
Contains more Vitamin B2Vitamin B2 +37.1%
Contains more Vitamin B3Vitamin B3 +697.7%
Contains more FolateFolate +88.5%
Contains more Vitamin EVitamin E +52%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Pumpkin pie DV% diff.
Polyunsaturated fat 23.665g 1.77g 146%
Fiber 34.4g 1.8g 130%
Phosphorus 860mg 81mg 111%
Manganese 2.723mg 0.227mg 109%
Selenium 55.2µg 5.4µg 91%
Copper 0.924mg 0.148mg 86%
Iron 7.72mg 0.9mg 85%
Magnesium 335mg 14mg 76%
Calcium 631mg 64mg 57%
Vitamin A 448µg 50%
Vitamin B3 8.83mg 1.107mg 48%
Zinc 4.58mg 0.39mg 38%
Vitamin B1 0.62mg 0.177mg 37%
Fats 30.74g 9.75g 32%
Protein 16.54g 3.9g 25%
Vitamin B12 0µg 0.35µg 15%
Calories 486kcal 243kcal 12%
Vitamin K 13.2µg 11%
Sodium 16mg 239mg 10%
Cholesterol 0mg 26mg 9%
Vitamin B5 0.452mg 9%
Choline 37.5mg 7%
Potassium 407mg 167mg 7%
Monounsaturated fat 2.309g 4.6g 6%
Saturated fat 3.33g 1.988g 6%
Folate 49µg 26µg 6%
Vitamin B6 0.063mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin B2 0.17mg 0.124mg 4%
Vitamin E 0.5mg 0.76mg 2%
Vitamin C 1.6mg 0mg 2%
Carbs 42.12g 34.83g 2%
Vitamin D 0.1µg 1%
Net carbs 7.72g 33.03g N/A
Vitamin D 2IU 0%
Sugar 18.88g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.048mg 0%
Threonine 0.709mg 0.154mg 0%
Isoleucine 0.801mg 0.158mg 0%
Leucine 1.371mg 0.297mg 0%
Lysine 0.97mg 0.192mg 0%
Methionine 0.588mg 0.249mg 0%
Phenylalanine 1.016mg 0.175mg 0%
Valine 0.95mg 0.211mg 0%
Histidine 0.531mg 0.088mg 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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +324.1%
Contains more FatsFats +215.3%
Contains more CarbsCarbs +20.9%
Contains more OtherOther +324.8%
Contains more WaterWater +768.8%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains more Poly. FatPolyunsaturated fat +1237%
Contains less Sat. FatSaturated fat -40.3%
Contains more Mono. FatMonounsaturated fat +99.2%

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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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.