Chia seeds vs. Peanut — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and peanuts

Chia seeds have more fiber, selenium, phosphorus, calcium, magnesium, iron, and manganese; however, peanuts are higher in vitamin E, folate, and fats.
Chia seeds cover your daily need for fiber 104% more than peanuts.
Chia seeds have 8 times more selenium than peanuts. While chia seeds have 55.2µg of selenium, peanuts have only 7.2µg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Peanuts, all types, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chia seeds

Peanut

Contains more MagnesiumMagnesium	+99.4%
Contains more CalciumCalcium	+585.9%
Contains more IronIron	+68.6%
Contains more ZincZinc	+40.1%
Contains more PhosphorusPhosphorus	+128.7%
Contains less SodiumSodium	-11.1%
Contains more ManganeseManganese	+40.8%
Contains more SeleniumSelenium	+666.7%

Contains more PotassiumPotassium	+73.2%
Contains more CopperCopper	+23.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chia seeds

Peanut

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+25.9%

Contains more Vitamin EVitamin E	+1566%
Contains more Vitamin B3Vitamin B3	+36.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+389.8%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.64mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	17.83g		1114%
Fiber	34.4g	8.5g	104%
Selenium	55.2µg	7.2µg	87%
Phosphorus	860mg	376mg	69%
Monounsaturated fat	2.309g	24.426g	55%
Calcium	631mg	92mg	54%
Polyunsaturated fat	23.665g	15.558g	54%
Vitamin E	0.5mg	8.33mg	52%
Folate	49µg	240µg	48%
Magnesium	335mg	168mg	40%
Iron	7.72mg	4.58mg	39%
Vitamin B5		1.767mg	35%
Manganese	2.723mg	1.934mg	34%
Omega-6 (Linoleic acid)	5.835g		34%
Fats	30.74g	49.24g	28%
Vitamin B6		0.348mg	27%
Copper	0.924mg	1.144mg	24%
Vitamin B3	8.83mg	12.066mg	20%
Protein	16.54g	25.8g	19%
Saturated fat	3.33g	6.279g	13%
Zinc	4.58mg	3.27mg	12%
Choline		52.5mg	10%
Carbs	42.12g	16.13g	9%
Potassium	407mg	705mg	9%
Calories	486kcal	567kcal	4%
Vitamin B2	0.17mg	0.135mg	3%
Vitamin C	1.6mg	0mg	2%
Vitamin B1	0.62mg	0.64mg	2%
Protein per 100 calories	3.4g	4.6g	N/A
Calories per 10 g protein	294kcal	220kcal	N/A
Weight per 100 calories	21g	18g	N/A
Unsaturated / Saturated Fat ratio	7.8	6.4	N/A
Net carbs	7.72g	7.63g	N/A
Sugar		4.72g	N/A
Sodium	16mg	18mg	0%
Trans fat	0.14g	0g	N/A
Tryptophan	0.436mg	0.25mg	0%
Threonine	0.709mg	0.883mg	0%
Isoleucine	0.801mg	0.907mg	0%
Leucine	1.371mg	1.672mg	0%
Lysine	0.97mg	0.926mg	0%
Methionine	0.588mg	0.317mg	0%
Phenylalanine	1.016mg	1.377mg	0%
Valine	0.95mg	1.082mg	0%
Histidine	0.531mg	0.652mg	0%