Chia seeds vs. Pine nuts — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and pine nuts

Chia seeds have more fiber, selenium, calcium, phosphorus, vitamin B3, iron, and vitamin B1; however, pine nuts are higher in manganese, vitamin E, and copper.
Pine nuts cover your daily need for manganese, 264% more than chia seeds.
Chia seeds have 79 times more selenium than pine nuts. While chia seeds have 55.2µg of selenium, pine nuts have only 0.7µg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Nuts, pine nuts, dried.

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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.

Chia seeds

Pine nuts

Contains more MagnesiumMagnesium	+33.5%
Contains more CalciumCalcium	+3843.8%
Contains more IronIron	+39.6%
Contains more PhosphorusPhosphorus	+49.6%
Contains more SeleniumSelenium	+7785.7%

Contains more PotassiumPotassium	+46.7%
Contains more CopperCopper	+43.3%
Contains more ZincZinc	+40.8%
Contains less SodiumSodium	-87.5%
Contains more ManganeseManganese	+223.2%

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.

Chia seeds

Pine nuts

Contains more Vitamin CVitamin C	+100%
Contains more Vitamin B1Vitamin B1	+70.3%
Contains more Vitamin B3Vitamin B3	+101.3%
Contains more FolateFolate	+44.1%

Contains more Vitamin EVitamin E	+1766%
Contains more Vitamin B2Vitamin B2	+33.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.723mg	8.802mg	264%
Fiber	34.4g	3.7g	123%
Selenium	55.2µg	0.7µg	99%
Polyunsaturated fat	23.665g	34.071g	69%
Calcium	631mg	16mg	62%
Vitamin E	0.5mg	9.33mg	59%
Fats	30.74g	68.37g	58%
Vitamin K		53.9µg	45%
Copper	0.924mg	1.324mg	44%
Phosphorus	860mg	575mg	41%
Monounsaturated fat	2.309g	18.764g	41%
Vitamin B3	8.83mg	4.387mg	28%
Iron	7.72mg	5.53mg	27%
Vitamin B1	0.62mg	0.364mg	21%
Magnesium	335mg	251mg	20%
Zinc	4.58mg	6.45mg	17%
Carbs	42.12g	13.08g	10%
Choline		55.8mg	10%
Calories	486kcal	673kcal	9%
Vitamin B6		0.094mg	7%
Saturated fat	3.33g	4.899g	7%
Protein	16.54g	13.69g	6%
Potassium	407mg	597mg	6%
Vitamin B5		0.313mg	6%
Vitamin B2	0.17mg	0.227mg	4%
Folate	49µg	34µg	4%
Vitamin C	1.6mg	0.8mg	1%
Starch		1.43g	1%
Sodium	16mg	2mg	1%
Protein per 100 calories	3.4g	2g	N/A
Calories per 10 g protein	294kcal	492kcal	N/A
Weight per 100 calories	21g	15g	N/A
Unsaturated / Saturated Fat ratio	7.8	11	N/A
Net carbs	7.72g	9.38g	N/A
Sugar		3.59g	N/A
Vitamin A		1µg	0%
Trans fat	0.14g		N/A
Tryptophan	0.436mg	0.107mg	0%
Threonine	0.709mg	0.37mg	0%
Isoleucine	0.801mg	0.542mg	0%
Leucine	1.371mg	0.991mg	0%
Lysine	0.97mg	0.54mg	0%
Methionine	0.588mg	0.259mg	0%
Phenylalanine	1.016mg	0.524mg	0%
Valine	0.95mg	0.687mg	0%
Histidine	0.531mg	0.341mg	0%
Fructose		0.07g	0%
Omega-3 - ALA	17.83g	0.112g	N/A
Omega-6 - Gamma-linoleic acid		0.052g	N/A
Omega-6 - Eicosadienoic acid		0.404g	N/A
Omega-6 - Linoleic acid	5.835g		N/A