Quick Summary
When to Choose Chia Seeds
Choose Chia Seeds for more fiber (34g vs 9.6g), more magnesium (335mg vs 121mg), and more protein (17g vs 9.3g) per 100g. It is also lower in calories (486 vs 700 per 100g).
When to Choose Pecans (Raw)
Choose Pecans (Raw) for more healthy fats (73g vs 31g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Chia Seeds | Pecans (Raw) | Winner |
|---|---|---|---|
| Calories | 486 | 700 | 🏆 Chia Seeds |
| Protein | 16.5g | 9.3g | 🏆 Chia Seeds |
| Carbohydrates | 42.1g | 13.9g | |
| Fiber | 34.4g | 9.6g | 🏆 Chia Seeds |
| Total Fat | 30.7g | 72.9g |
Key Vitamins & Minerals
Magnesium
🏆 Chia Seeds has 2.8x more
Health Benefits Comparison
Chia Seeds Benefits
- Rich in omega-3 fatty acids
- Exceptionally high in fiber
- Supports heart health
- Aids digestive health
- Helps stabilize blood sugar
Pecans (Raw) Benefits
- Among highest antioxidant content of all nuts
- Exceptional manganese (64% DV) for metabolism
- Very high copper (38% DV) for energy production
- Good thiamin source (12% DV) for nerve function
- Rich in heart-healthy monounsaturated fats
Practical Considerations
💰 Cost
Chia Seeds: Moderate
Pecans (Raw): Moderate
🕒 Preparation
Chia Seeds: Easy
Pecans (Raw): Easy
📦 Storage
Chia Seeds: Refrigerate
Pecans (Raw): Refrigerate
🍽️ Versatility
Chia Seeds: Very versatile
Pecans (Raw): Very versatile
The Bottom Line
Both Chia Seeds and Pecans (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Chia Seeds if: Choose Chia Seeds for more fiber (34g vs 9.6g), more magnesium (335mg vs 121mg), and more protein (17g vs 9.3g) per 100g. It is also lower in calories (486 vs 700 per 100g).
Choose Pecans (Raw) if: Choose Pecans (Raw) for more healthy fats (73g vs 31g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Chia Seeds and Pecans (Raw) in Nutrivio
Compare how Chia Seeds and Pecans (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
