Peanuts vs. Chia Seeds

Nutrition comparison of Peanuts and Chia Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of peanuts versus chia seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in peanuts and chia seeds:

  • Both chia seeds and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
  • Chia seed has more thiamin, however, peanut contains more pantothenic acid and Vitamin B6.
  • Chia seed is an excellent source of iron.
Detailed nutritional comparison of peanuts and chia seeds 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Chia Seeds src

Calories and Carbs

calories

Both chia seeds and peanuts are high in calories. Peanut has 21% more calories than chia seed - chia seed has 486 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, peanuts is lighter in carbs, heavier in fat and similar to chia seeds for protein. Peanuts has a macronutrient ratio of 16:13:71 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Chia Seeds
Protein 16% 13%
Carbohydrates 13% 33%
Fat 71% 54%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and peanut has 50% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Both chia seeds and peanuts are high in dietary fiber. Chia seed has 310% more dietary fiber than peanut - chia seed has 34.4g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Chia seed has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and chia seed does not contain significant amounts.

Protein

protein

Both chia seeds and peanuts are high in protein. Peanut has 47% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and chia seed has 57% less saturated fat than peanut - chia seed has 3.3g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both chia seeds and peanuts are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and peanut has 0.03g of trans fat.

Vitamins

Vitamin C

Chia seed has more Vitamin C than peanut - chia seed has 1.6mg of Vitamin C per 100 grams and peanut does not contain significant amounts.

Vitamin A

Chia seed has more Vitamin A than peanut - chia seed has 16.2ug of Vitamin A per 100 grams and peanut does not contain significant amounts.

Vitamin E

Peanut has 886% more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

The B Vitamins

Chia seed has more thiamin, however, peanut contains more pantothenic acid and Vitamin B6. Both peanuts and chia seeds contain significant amounts of riboflavin, niacin and folate.

Peanuts Chia Seeds
Thiamin 0.152 MG 0.62 MG
Riboflavin 0.197 MG 0.17 MG
Niacin 14.355 MG 8.83 MG
Pantothenic acid 1.011 MG ~
Vitamin B6 0.466 MG ~
Folate 97 UG 49 UG

Minerals

calcium

Both chia seeds and peanuts are high in calcium. Chia seed has 988% more calcium than peanut - chia seed has 631mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Chia seed is an excellent source of iron and it has 389% more iron than peanut - chia seed has 7.7mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both chia seeds and peanuts are high in potassium. Peanut has 56% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than peanut per 100 grams.

Peanuts Chia Seeds
alpha linoleic acid 0.026 G 17.83 G
Total 0.026 G 17.83 G

omega 6s

Comparing omega-6 fatty acids, both peanuts and chia seeds contain significant amounts of linoleic acid.

Peanuts Chia Seeds
other omega 6 0.575 G 0.093 G
linoleic acid 9.715 G 5.835 G
Total 10.29 G 5.928 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Chia Seeds (Seeds, chia seeds, dried) .

Peanuts g

()
Daily Values (%)

Chia Seeds g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does chia seeds or peanuts contain more calories in 100 grams?
Both chia seeds and peanuts are high in calories. Peanut has 20% more calories than chia seed - chia seed has 486 calories in 100g and peanut has 587 calories.

Does chia seeds or peanuts have more carbohydrates?
By weight, chia seed is high in carbohydrates and peanut has 50% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and peanut has 21.3g of carbohydrates.

Does chia seeds or peanuts contain more calcium?
Both chia seeds and peanuts are high in calcium. Chia seed has 990% more calcium than peanut - chia seed has 631mg of calcium in 100 grams and peanut has 58mg of calcium.

Does chia seeds or peanuts contain more iron?
Chia seed is an abundant source of iron and it has 390% more iron than peanut - chia seed has 7.7mg of iron in 100 grams and peanut has 1.6mg of iron.

Does chia seeds or peanuts contain more potassium?
Both chia seeds and peanuts are high in potassium. Peanut has 60% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and peanut has 634mg of potassium.

Compare Food