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.
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.
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 16:14:71 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 | 14% | 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 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 Peanuts or Chia Seeds .
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
()
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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% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | 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.