Compare Pistachio Nutrition Facts: Health Benefits & Why They're Good vs Chia Seeds: Nutrition Facts & Health Benefits Explained
Pistachio Nutrition Facts: Health Benefits & Why They're Good
Nuts & Seeds
VS
Chia Seeds: Nutrition Facts & Health Benefits Explained
Nuts & Seeds
Nutrient
Food A
Food B
Protein
✓20 G
16.5 G
Total Fat
✓46.7 G
30.7 G
Carbs
26.7 G
✓42.1 G
Calories
✓567 KCAL
486 KCAL
Total Sugars
✓6.7 G
1.6 G
Fiber
10 G
✓34.4 G
Calcium
133 MG
✓631 MG
Iron
4.8 MG
✓7.7 MG
Magnesium
200 MG
✓335 MG
Phosphorus
500 MG
✓860 MG
Sodium
✓383 MG
16 MG
Copper, Cu
✓1.3 MG
0.9 MG
Vitamin A, IU
✓333 IU
0 IU
Vitamin C
✓4 MG
1.6 MG
Thiamin
0 MG
✓0.6 MG
Vitamin B6
✓1 MG
0.4 MG
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
✓6.7 G
3.3 G
Monounsaturated Fat
✓26.7 G
2.3 G
Polyunsaturated Fat
11.7 G
✓23.7 G
Alcohol, ethyl
0 G
0 G
Water
0 G
✓5.8 G
Caffeine
0 MG
0 MG
Theobromine
0 MG
0 MG
Potassium
0 MG
✓407 MG
Zinc
0 MG
✓4.6 MG
Selenium, Se
0 UG
✓55.2 UG
Retinol
0 UG
0 UG
Vitamin A
0 UG
0 UG
Carotene, beta
0 UG
0 UG
Carotene, alpha
0 UG
0 UG
Vitamin E
0 MG
✓0.5 MG
Vitamin D (D2 + D3)
0 UG
0 UG
Cryptoxanthin, beta
0 UG
0 UG
Lycopene
0 UG
0 UG
Lutein + zeaxanthin
0 UG
0 UG
Riboflavin
0 MG
✓0.2 MG
Niacin
0 MG
✓8.8 MG
Folate
0 UG
✓49 UG
Vitamin B12
0 UG
0 UG
Choline, total
0 MG
✓78.7 MG
Vitamin K
0 UG
✓3.7 UG
Folic acid
0 UG
0 UG
Folate, food
0 UG
✓49 UG
Folate, DFE
0 UG
✓49 UG
Vitamin E, added
0 MG
0 MG
Vitamin B-12, added
0 UG
0 UG
SFA 4:0
0 G
0 G
SFA 6:0
0 G
0 G
SFA 8:0
0 G
0 G
SFA 10:0
0 G
0 G
SFA 12:0
0 G
0 G
SFA 14:0
0 G
✓0 G
SFA 16:0
0 G
✓2.2 G
SFA 18:0
0 G
✓0.9 G
MUFA 18:1
0 G
✓2.2 G
PUFA 18:2
0 G
✓5.8 G
PUFA 18:3
0 G
✓17.8 G
PUFA 20:4
0 G
0 G
PUFA 22:6 n-3 (DHA)
0 G
0 G
MUFA 16:1
0 G
✓0 G
PUFA 18:4
0 G
0 G
MUFA 20:1
0 G
✓0 G
PUFA 20:5 n-3 (EPA)
0 G
0 G
MUFA 22:1
0 G
✓0 G
PUFA 22:5 n-3 (DPA)
0 G
0 G
Visual Comparison
Protein20 G vs 16.5 G
Pistachio Nutrition Facts: Health Benefits & Why They're GoodChia Seeds: Nutrition Facts & Health Benefits Explained
Calories567 vs 486
Pistachio Nutrition Facts: Health Benefits & Why They're GoodChia Seeds: Nutrition Facts & Health Benefits Explained
Total Fat46.7 vs 30.7
Pistachio Nutrition Facts: Health Benefits & Why They're GoodChia Seeds: Nutrition Facts & Health Benefits Explained
Calcium133 vs 631
Pistachio Nutrition Facts: Health Benefits & Why They're GoodChia Seeds: Nutrition Facts & Health Benefits Explained
Comparison Verdict
If your primary goal is maximizing muscle synthesis or satiety, pistachios are the superior choice due to their higher protein content and heart-healthy fats. However, if you are looking to boost your daily fiber intake or keep your total caloric intake slightly lower while still getting a solid nutrient profile, chia seeds are a fantastic, versatile option to stir into your meals.