Chia Seeds vs Pine Nuts
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Per 100 calories
| Nutrient | Chia Seeds | Pine Nuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.29 g | 2.28 g |
| Carbs | 7.41 g | 2.7 g |
| Fat | 6.36 g | 8.9 g |
| Vitamins | ||
| Thiamin (B1) | 0.097 mg | 0.091 mg |
| Niacin (B3) | 1.68 mg | 0.649 mg |
| Vitamin B6 | 0.039 mg | 0.037 mg |
| Vitamin K | 0 µg | 0.464 µg |
| Minerals | ||
| Calcium | 115 mg | 1.27 mg |
| Iron | 1.17 mg | 0.778 mg |
| Magnesium | 63.1 mg | 29.9 mg |
| Phosphorus | 134 mg | 78.4 mg |
| Potassium | 124 mg | 95.1 mg |
| Zinc | 1.08 mg | 0.829 mg |
| Copper | 0.304 mg | 0.163 mg |
| Manganese | 1.46 mg | 1.48 mg |
| Carbohydrates | ||
| Fiber | 0 g | 0.572 g |
| Amino Acids | ||
| Histidine | 0 g | 0.054 g |
| Isoleucine | 0 g | 0.082 g |
| Leucine | 0 g | 0.16 g |
| Lysine | 0 g | 0.085 g |
| Methionine | 0 g | 0.048 g |
| Phenylalanine | 0 g | 0.086 g |
| Tyrosine | 0 g | 0.085 g |
| Threonine | 0 g | 0.068 g |
| Tryptophan | 0 g | 0.021 g |
| Valine | 0 g | 0.107 g |
| Arginine | 0 g | 0.386 g |
| Alanine | 0 g | 0.108 g |
| Serine | 0 g | 0.2 g |
| Proline | 0 g | 0.499 g |
| Glycine | 0 g | 0.106 g |
| Aspartic Acid | 0 g | 0.152 g |
| Glutamic Acid | 0 g | 0.143 g |
Per 100 grams
| Nutrient | Chia Seeds | Pine Nuts |
|---|---|---|
| Calories | 517 kcal | 689 kcal |
| Protein | 17 g | 15.7 g |
| Carbs | 38.3 g | 18.6 g |
| Fat | 32.9 g | 61.3 g |
| Vitamins | ||
| Thiamin (B1) | 0.5 mg | 0.625 mg |
| Niacin (B3) | 8.68 mg | 4.47 mg |
| Vitamin B6 | 0.202 mg | 0.255 mg |
| Vitamin K | 0 µg | 3.2 µg |
| Minerals | ||
| Calcium | 595 mg | 8.74 mg |
| Iron | 6.04 mg | 5.36 mg |
| Magnesium | 326 mg | 206 mg |
| Phosphorus | 691 mg | 540 mg |
| Potassium | 642 mg | 655 mg |
| Zinc | 5.56 mg | 5.71 mg |
| Copper | 1.57 mg | 1.12 mg |
| Manganese | 7.56 mg | 10.2 mg |
| Carbohydrates | ||
| Fiber | 0 g | 3.94 g |
| Amino Acids | ||
| Histidine | 0 g | 0.37 g |
| Isoleucine | 0 g | 0.567 g |
| Leucine | 0 g | 1.1 g |
| Lysine | 0 g | 0.587 g |
| Methionine | 0 g | 0.33 g |
| Phenylalanine | 0 g | 0.593 g |
| Tyrosine | 0 g | 0.587 g |
| Threonine | 0 g | 0.467 g |
| Tryptophan | 0 g | 0.147 g |
| Valine | 0 g | 0.737 g |
| Arginine | 0 g | 2.66 g |
| Alanine | 0 g | 0.747 g |
| Serine | 0 g | 1.38 g |
| Proline | 0 g | 3.44 g |
| Glycine | 0 g | 0.73 g |
| Aspartic Acid | 0 g | 1.05 g |
| Glutamic Acid | 0 g | 0.983 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Chia Seeds and Pine Nuts, including preparation variants and research-cited compound levels, or compare any two foods.