Chia Seeds vs. Pistachio
Nutrition comparison of Chia Seeds and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and pistachio:
- Both pistachio and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Chia seed has more niacin, however, pistachio contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and chia seeds are high in calories. Pistachio has 18% more calories than chia seed - pistachio has 572 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is heavier in carbs, lighter in fat and similar to pistachio for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Pistachio | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 33% | 19% |
| Fat | 54% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and pistachio has 33% less carbohydrates than chia seed - pistachio has 28.3g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both pistachio and chia seeds are high in dietary fiber. Chia seed has 234% more dietary fiber than pistachio - pistachio has 10.3g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both pistachio and chia seeds are high in protein. Pistachio has 27% more protein than chia seed - pistachio has 21.1g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and chia seed has 41% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and pistachio are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio and chia seeds contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than chia seed - pistachio has 13ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Pistachio has 334% more Vitamin E than chia seed - pistachio has 2.2mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than chia seed - pistachio has 13.2ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more niacin, however, pistachio contains more pantothenic acid and Vitamin B6. Both chia seeds and pistachio contain significant amounts of thiamin, riboflavin and folate.
| Chia Seeds | Pistachio | |
|---|---|---|
| Thiamin | 0.62 MG | 0.695 MG |
| Riboflavin | 0.17 MG | 0.234 MG |
| Niacin | 8.83 MG | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | ~ | 1.122 MG |
| Folate | 49 UG | 51 UG |
Minerals
calcium
Both pistachio and chia seeds are high in calcium. Chia seed has 490% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both pistachio and chia seeds are high in iron. Chia seed has 92% more iron than pistachio - pistachio has 4mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both pistachio and chia seeds are high in potassium. Pistachio has 147% more potassium than chia seed - pistachio has 1007mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than pistachio per 100 grams.
| Chia Seeds | Pistachio | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.212 G |
| Total | 17.83 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than chia seed per 100 grams.
| Chia Seeds | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 5.835 G | 13.125 G |
| Total | 5.835 G | 13.13 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Chia Seeds g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pistachio or chia seeds contain more calories in 100 grams?Both pistachio and chia seeds are high in calories. Pistachio has 20% more calories than chia seed - pistachio has 572 calories in 100g and chia seed has 486 calories.
Does pistachio or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and pistachio has 30% fewer carbohydrates than chia seed - pistachio has 28.3g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does pistachio or chia seeds contain more calcium?
Both pistachio and chia seeds are high in calcium. Chia seed has 490% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does pistachio or chia seeds contain more iron?
Both pistachio and chia seeds are high in iron. Chia seed has 90% more iron than pistachio - pistachio has 4mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does pistachio or chia seeds contain more potassium?
Both pistachio and chia seeds are high in potassium. Pistachio has 150% more potassium than chia seed - pistachio has 1007mg of potassium in 100 grams and chia seed has 407mg of potassium.