Chia Seeds vs. Peas
Nutrition comparison of Chia Seeds and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and peas:
- Both peas and chia seeds are high in dietary fiber and potassium.
- Chia seed has more thiamin and niacin, however, pea contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron and protein.
- Pea has 45.9 times less saturated fat than chia seed.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and pea has 83% less calories than chia seed - pea has 81 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Peas | |
|---|---|---|
| Protein | 13% | 26% |
| Carbohydrates | 33% | 69% |
| Fat | 54% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and pea has 66% less carbohydrates than chia seed - pea has 14.5g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both peas and chia seeds are high in dietary fiber. Chia seed has 504% more dietary fiber than pea - pea has 5.7g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than pea - pea has 5.7g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 205% more protein than pea - pea has 5.4g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Pea has 45.9 times less saturated fat than chia seed - pea has 0.07g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and peas are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 24 times more Vitamin C than chia seed - pea has 40mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than chia seed - pea has 38ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Peas and chia seeds contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Pea has more Vitamin K than chia seed - pea has 24.8ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin and niacin, however, pea contains more pantothenic acid and Vitamin B6. Both chia seeds and peas contain significant amounts of riboflavin and folate.
| Chia Seeds | Peas | |
|---|---|---|
| Thiamin | 0.62 MG | 0.266 MG |
| Riboflavin | 0.17 MG | 0.132 MG |
| Niacin | 8.83 MG | 2.09 MG |
| Pantothenic acid | ~ | 0.104 MG |
| Vitamin B6 | ~ | 0.169 MG |
| Folate | 49 UG | 65 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 24 times more calcium than pea - pea has 25mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 425% more iron than pea - pea has 1.5mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both peas and chia seeds are high in potassium. Chia seed has 67% more potassium than pea - pea has 244mg 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 pea per 100 grams.
| Chia Seeds | Peas | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.035 G |
| Total | 17.83 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than pea per 100 grams.
| Chia Seeds | Peas | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.152 G |
| Total | 5.928 G | 0.152 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 Peas (Peas, green, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Peas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does peas or chia seeds contain more calories in 100 grams?Chia seed is high in calories and pea has 80% less calories than chia seed - pea has 81 calories in 100g and chia seed has 486 calories.
Does peas or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and pea has 70% fewer carbohydrates than chia seed - pea has 14.5g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does peas or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 24 times more calcium than pea - pea has 25mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does peas or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 430% more iron than pea - pea has 1.5mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does peas or chia seeds contain more potassium?
Both peas and chia seeds are high in potassium. Chia seed has 70% more potassium than pea - pea has 244mg of potassium in 100 grams and chia seed has 407mg of potassium.