Chia Seeds vs. Black Pepper

Nutrition comparison of Chia Seeds and Black Pepper

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

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

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

  • Both chia seeds and black pepper are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Black pepper has 58% less saturated fat than chia seed.
  • Black pepper is an excellent source of Vitamin K.
  • Chia seed has more thiamin, niacin and folate, however, black pepper contains more pantothenic acid and Vitamin B6.
Detailed nutritional comparison of chia seeds and black pepper 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 Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.

Image of Chia Seeds src
Image of Black Pepper src

Calories and Carbs

calories

Both chia seeds and black pepper are high in calories. Chia seed has 94% more calories than black pepper - chia seed has 486 calories per 100 grams and black pepper has 251 calories.

For macronutrient ratios, chia seeds is much lighter in carbs, much heavier in fat and similar to black pepper for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for black pepper, 10:78:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chia Seeds Black Pepper
Protein 13% 10%
Carbohydrates 33% 78%
Fat 54% 12%
Alcohol ~ ~

carbohydrates

Both chia seeds and black pepper are high in carbohydrates. Black pepper has 52% more carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and black pepper has 64g of carbohydrates.

dietary fiber

Both chia seeds and black pepper are high in dietary fiber. Chia seed has 36% more dietary fiber than black pepper - chia seed has 34.4g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.

sugar

Black pepper and chia seeds contain similar amounts of sugar - black pepper has 0.64g of sugar per 100 grams and chia seed does not contain significant amounts.

Protein

protein

Both chia seeds and black pepper are high in protein. Chia seed has 59% more protein than black pepper - chia seed has 16.5g of protein per 100 grams and black pepper has 10.4g of protein.

Fat

saturated fat

Black pepper has 58% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.

trans fat

Both chia seeds and black pepper are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and black pepper does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Black pepper has more Vitamin A than chia seed - black pepper has 27ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Chia seeds and black pepper contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.

Vitamin K

Black pepper is an excellent source of Vitamin K and it has more Vitamin K than chia seed - black pepper has 163.7ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.

The B Vitamins

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

Chia Seeds Black Pepper
Thiamin 0.62 MG 0.108 MG
Riboflavin 0.17 MG 0.18 MG
Niacin 8.83 MG 1.143 MG
Pantothenic acid ~ 1.399 MG
Vitamin B6 ~ 0.291 MG
Folate 49 UG 17 UG

Minerals

calcium

Both chia seeds and black pepper are high in calcium. Chia seed has 42% more calcium than black pepper - chia seed has 631mg of calcium per 100 grams and black pepper has 443mg of calcium.

iron

Both chia seeds and black pepper are high in iron. Black pepper has 26% more iron than chia seed - chia seed has 7.7mg of iron per 100 grams and black pepper has 9.7mg of iron.

potassium

Both chia seeds and black pepper are high in potassium. Black pepper has 227% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and black pepper has 1329mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Chia Seeds Black Pepper
alpha linoleic acid 17.83 G 0.152 G
Total 17.83 G 0.152 G

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than black pepper per 100 grams.

Chia Seeds Black Pepper
other omega 6 0.093 G ~
linoleic acid 5.835 G 0.694 G
Total 5.928 G 0.694 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 Black Pepper (Spices, pepper, black) .

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FAQ

Does chia seeds or black pepper contain more calories in 100 grams?
Both chia seeds and black pepper are high in calories. Chia seed has 90% more calories than black pepper - chia seed has 486 calories in 100g and black pepper has 251 calories.

Does chia seeds or black pepper have more carbohydrates?
By weight, both chia seeds and black pepper are high in carbohydrates. black pepper has 50% more carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and black pepper has 64g of carbohydrates.

Does chia seeds or black pepper contain more calcium?
Both chia seeds and black pepper are high in calcium. Chia seed has 40% more calcium than black pepper - chia seed has 631mg of calcium in 100 grams and black pepper has 443mg of calcium.

Does chia seeds or black pepper contain more iron?
Both chia seeds and black pepper are high in iron. Black pepper has 30% more iron than chia seed - chia seed has 7.7mg of iron in 100 grams and black pepper has 9.7mg of iron.

Does chia seeds or black pepper contain more potassium?
Both chia seeds and black pepper are high in potassium. Black pepper has 230% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and black pepper has 1329mg of potassium.