Peanut Butter vs. Chia Seeds

Nutrition comparison of Peanut Butter and Chia Seeds

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

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

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

  • Both chia seeds and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
  • Chia seed has more thiamin, however, peanut butter contains more pantothenic acid and Vitamin B6.
  • Chia seed is an excellent source of iron.
  • Peanut butter has signficantly more Vitamin E than chia seed.
Detailed nutritional comparison of peanut butter 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: Peanut Butter (Peanut butter, chunk style, with salt) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.

Image of Peanut Butter src
Image of Chia Seeds src

Calories and Carbs

calories

Both chia seeds and peanut butter are high in calories. Peanut butter has 21% more calories than chia seed - chia seed has 486 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, peanut butter is lighter in carbs, heavier in fat and similar to chia seeds for protein. Peanut butter has a macronutrient ratio of 15:14:71 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanut Butter Chia Seeds
Protein 15% 13%
Carbohydrates 14% 33%
Fat 71% 54%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and peanut butter has 49% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

dietary fiber

Both chia seeds and peanut butter are high in dietary fiber. Chia seed has 330% more dietary fiber than peanut butter - chia seed has 34.4g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.

sugar

Chia seed has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and chia seed does not contain significant amounts.

Protein

protein

Both chia seeds and peanut butter are high in protein. Peanut butter has 45% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and chia seed has 56% less saturated fat than peanut butter - chia seed has 3.3g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

trans fat

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

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Peanut butter has signficantly more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Peanut butter and chia seeds contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.

The B Vitamins

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

Peanut Butter Chia Seeds
Thiamin 0.106 MG 0.62 MG
Riboflavin 0.111 MG 0.17 MG
Niacin 13.696 MG 8.83 MG
Pantothenic acid 1.118 MG ~
Vitamin B6 0.418 MG ~
Folate 92 UG 49 UG

Minerals

calcium

Both chia seeds and peanut butter are high in calcium. Chia seed has 13 times more calcium than peanut butter - chia seed has 631mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Chia seed is an excellent source of iron and it has 306% more iron than peanut butter - chia seed has 7.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.

potassium

Both chia seeds and peanut butter are high in potassium. Peanut butter has 83% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and peanut butter has 745mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Peanut Butter Chia Seeds
alpha linoleic acid 0.078 G 17.83 G
Total 0.078 G 17.83 G

omega 6s

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

Peanut Butter Chia Seeds
other omega 6 0.64 G 0.093 G
linoleic acid 13.854 G 5.835 G
Total 14.494 G 5.928 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 Peanut Butter or Chia Seeds .

Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Chia Seeds (Seeds, chia seeds, dried) .

Peanut Butter 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 peanut butter contain more calories in 100 grams?
Both chia seeds and peanut butter are high in calories. Peanut butter has 20% more calories than chia seed - chia seed has 486 calories in 100g and peanut butter has 589 calories.

Does chia seeds or peanut butter have more carbohydrates?
By weight, chia seed is high in carbohydrates and peanut butter has 50% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and peanut butter has 21.6g of carbohydrates.

Does chia seeds or peanut butter contain more calcium?
Both chia seeds and peanut butter are high in calcium. Chia seed has 13 times more calcium than peanut butter - chia seed has 631mg of calcium in 100 grams and peanut butter has 45mg of calcium.

Does chia seeds or peanut butter contain more iron?
Chia seed is an abundant source of iron and it has 310% more iron than peanut butter - chia seed has 7.7mg of iron in 100 grams and peanut butter has 1.9mg of iron.

Does chia seeds or peanut butter contain more potassium?
Both chia seeds and peanut butter are high in potassium. Peanut butter has 80% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and peanut butter has 745mg of potassium.