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.
Detailed nutritional comparison of chia seeds and pistachio is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Chia Seeds src
Image of Pistachio src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Chia Seeds or Pistachio .

Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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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.