Chia Seeds vs. Pecan
Nutrition comparison of Chia Seeds and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and pecan:
- Both pecan and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Chia seed has more niacin, however, pecan contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and chia seeds are high in calories. Pecan has 42% more calories than chia seed - pecan has 691 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Pecan | |
|---|---|---|
| Protein | 13% | 5% |
| Carbohydrates | 33% | 8% |
| Fat | 54% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and pecan has 67% less carbohydrates than chia seed - pecan has 13.9g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both pecan and chia seeds are high in dietary fiber. Chia seed has 258% more dietary fiber than pecan - pecan has 9.6g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than pecan - pecan has 4g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both pecan and chia seeds are high in protein. Chia seed has 80% more protein than pecan - pecan has 9.2g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Pecan is high in saturated fat and chia seed has 46% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and pecan are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan and chia seeds contain similar amounts of Vitamin C - pecan has 1.1mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Pecan and chia seeds contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Pecan and chia seeds contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Pecan and chia seeds contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more niacin, however, pecan contains more pantothenic acid and Vitamin B6. Both chia seeds and pecan contain significant amounts of thiamin, riboflavin and folate.
| Chia Seeds | Pecan | |
|---|---|---|
| Thiamin | 0.62 MG | 0.66 MG |
| Riboflavin | 0.17 MG | 0.13 MG |
| Niacin | 8.83 MG | 1.167 MG |
| Pantothenic acid | ~ | 0.863 MG |
| Vitamin B6 | ~ | 0.21 MG |
| Folate | 49 UG | 22 UG |
Minerals
calcium
Both pecan and chia seeds are high in calcium. Chia seed has 801% more calcium than pecan - pecan has 70mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both pecan and chia seeds are high in iron. Chia seed has 205% more iron than pecan - pecan has 2.5mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both pecan and chia seeds are high in potassium. Pecan is very similar to chia seed for potassium - pecan has 410mg 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 pecan per 100 grams.
| Chia Seeds | Pecan | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.986 G |
| Total | 17.83 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than chia seed per 100 grams.
| Chia Seeds | Pecan | |
|---|---|---|
| other omega 6 | 0.093 G | 0.069 G |
| linoleic acid | 5.835 G | 20.628 G |
| Total | 5.928 G | 20.697 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 Pecan .
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Pecan (Nuts, pecans) .
Chia Seeds 100g
(
100 g
)
|
Daily Values (%) |
Pecan 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 486KCAL 24% |
|
5% | calories | 42% |
|
691KCAL 35% | |
| 42G 17% |
|
200% | carbohydrates | 5% |
|
14G 6% | |
| 34G 138% |
|
254% | dietary fiber | 5% |
|
9.6G 38% | |
| 5% | sugar | >999% | 4G | ||||
| 31G 48% |
|
5% | total fat | 132% |
|
72G 113% | |
| 3.3G 19% |
|
5% | saturated fat | 88% |
|
6.2G 34% | |
| 2.3G | 5% | monounsaturated fat | >999% | 41G | |||
| 24G | 9% | polyunsaturated fat | 5% | 22G | |||
| 0.14G | >999% | trans fat | 5% | ||||
| 16MG 1% |
|
>999% | sodium | 5% |
|
||
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
3UG 0.4% | ||
| 1.6MG 2% |
|
45% | Vitamin C | 5% |
|
1.1MG 2% | |
| 631MG 63% |
|
801% | calcium | 5% |
|
70MG 7% | |
| 7.7MG 43% |
|
208% | iron | 5% |
|
2.5MG 14% | |
| 335MG 108% |
|
177% | magnesium | 5% |
|
121MG 39% | |
| 407MG 18% |
|
5% | potassium | 1% |
|
410MG 18% | |
| 0.62MG 56% |
|
5% | thiamin (Vit B1) | 6% |
|
0.66MG 60% | |
| 0.17MG 16% |
|
31% | riboflavin (Vit B2) | 5% |
|
0.13MG 12% | |
| 8.8MG 63% |
|
633% | niacin (Vit B3) | 5% |
|
1.2MG 8% | |
|
|
5% | Vitamin B6 | >999% |
|
0.21MG 16% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.86MG 17% | ||
| 49UG 12% |
|
123% | folate (Vit B9) | 5% |
|
22UG 6% | |
| 0.5MG 3% |
|
5% | Vitamin E | 180% |
|
1.4MG 9% | |
|
|
5% | Vitamin K | >999% |
|
3.5UG 4% | ||
| 17G 33% |
|
85% | protein | 5% |
|
9.2G 18% | |
|
|
5% | choline | >999% |
|
41MG 10% | ||
| 0.92MG 77% |
|
5% | copper | 30% |
|
1.2MG 100% | |
|
|
5% | fluoride | >999% |
|
10UG 0.3% | ||
| 2.7MG 151% |
|
5% | manganese | 67% |
|
4.5MG 250% | |
| 860MG 123% |
|
210% | phosphorus | 5% |
|
277MG 40% | |
| 55UG 100% |
|
>999% | selenium | 5% |
|
3.8UG 7% | |
| 4.6MG 57% |
|
2% | zinc | 5% |
|
4.5MG 57% | |
| 5.8G | 66% | Water | 5% | 3.5G | |||
| 5% | Starch | >999% | 0.46G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol. |
|||||||
FAQ
Does pecan or chia seeds contain more calories in 100 grams?Both pecan and chia seeds are high in calories. Pecan has 40% more calories than chia seed - pecan has 691 calories in 100g and chia seed has 486 calories.
Does pecan or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and pecan has 70% fewer carbohydrates than chia seed - pecan has 13.9g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does pecan or chia seeds contain more calcium?
Both pecan and chia seeds are high in calcium. Chia seed has 800% more calcium than pecan - pecan has 70mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does pecan or chia seeds contain more iron?
Both pecan and chia seeds are high in iron. Chia seed has 210% more iron than pecan - pecan has 2.5mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does pecan or chia seeds contain more potassium?
Both pecan and chia seeds are high in potassium. Pecan is very similar to chia seed for potassium - pecan has 410mg of potassium in 100 grams and chia seed has 407mg of potassium.