Chia Seeds vs. Pine Nut
Nutrition comparison of Chia Seeds and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and pine nut:
- Both chia seeds and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Chia seed has more niacin, however, pine nut contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and pine nut are high in calories. Pine nut has 38% more calories than chia seed - chia seed has 486 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, chia seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Pine Nut | |
|---|---|---|
| Protein | 13% | 8% |
| Carbohydrates | 33% | 7% |
| Fat | 54% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and pine nut has 69% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both chia seeds and pine nut are high in dietary fiber. Chia seed has 830% more dietary fiber than pine nut - chia seed has 34.4g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Chia seed has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and pine nut are high in protein. Chia seed has 21% more protein than pine nut - chia seed has 16.5g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Chia seed has 32% less saturated fat than pine nut - chia seed has 3.3g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
trans fat
Both chia seeds and pine nut are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and pine nut contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pine nut and chia seeds contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 17 times more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than chia seed - pine nut has 53.9ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more niacin, however, pine nut contains more pantothenic acid and Vitamin B6. Both chia seeds and pine nut contain significant amounts of thiamin, riboflavin and folate.
| Chia Seeds | Pine Nut | |
|---|---|---|
| Thiamin | 0.62 MG | 0.364 MG |
| Riboflavin | 0.17 MG | 0.227 MG |
| Niacin | 8.83 MG | 4.387 MG |
| Pantothenic acid | ~ | 0.313 MG |
| Vitamin B6 | ~ | 0.094 MG |
| Folate | 49 UG | 34 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 38 times more calcium than pine nut - chia seed has 631mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both chia seeds and pine nut are high in iron. Chia seed has 40% more iron than pine nut - chia seed has 7.7mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both chia seeds and pine nut are high in potassium. Pine nut has 47% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Chia Seeds | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.164 G |
| Total | 17.83 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than chia seed per 100 grams.
| Chia Seeds | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 5.835 G | 33.15 G |
| Total | 5.835 G | 33.202 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 Pine Nut (Nuts, pine nuts, dried) .
Chia Seeds g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or pine nut contain more calories in 100 grams?Both chia seeds and pine nut are high in calories. Pine nut has 40% more calories than chia seed - chia seed has 486 calories in 100g and pine nut has 673 calories.
Does chia seeds or pine nut have more carbohydrates?
By weight, chia seed is high in carbohydrates and pine nut has 70% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does chia seeds or pine nut contain more calcium?
Chia seed is a rich source of calcium and it has 38 times more calcium than pine nut - chia seed has 631mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does chia seeds or pine nut contain more iron?
Both chia seeds and pine nut are high in iron. Chia seed has 40% more iron than pine nut - chia seed has 7.7mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does chia seeds or pine nut contain more potassium?
Both chia seeds and pine nut are high in potassium. Pine nut has 50% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and pine nut has 597mg of potassium.