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Chia Seeds vs Chickpeas: How Are They Different?

This article explains the key similarities and differences between chia seeds and chickpeas, foods from the grains and legumes food groups. Read on to learn more about the chia seeds vs chickpeas comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on March 13, 2023.

Although chia seeds and chickpeas belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While chia seeds belong to the nuts and seeds group, chickpeas belong to legumes food group.

That’s why we decided to create an in-depth article that compares chia seeds and chickpeas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how chia seeds and chickpeas compare specifically.

Chia Seeds

Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.

These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.

Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.

Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.

They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.

Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.

If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.

Chia Seeds is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).


Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.

Chickpeas can be enjoyed in a variety of dishes, including hummus, falafel, and curry, and can also be ground into flour and used in baked goods such as bread and cookies.

Chickpea pasta is also available.

In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.

They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.

Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.

Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.

Chia Seeds vs Chickpeas Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chia seeds vs chickpeas.

This comparison will start by comparing the caloric value of chia seeds and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Chia SeedsChickpeas
Energy486 kcal378 kcal
Carbs42.1 g63 g
Sugar10.7 g
Fiber34.4 g12.2 g
Protein16.5 g20.5 g
Fat30.7 g6.04 g
Saturated Fat3.33 g0.603 g

Chia Seeds vs Chickpeas Calories

Comparing chickpeas vs chia seeds for weight loss, chickpeas are slightly lower in calories, with 378 calories per 100 grams, compared to 486 calories per 100 grams of chia seeds.

However, both chia seeds and chickpeas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Chia Seeds vs Chickpeas Protein

Legumes and most legume products, including chia seeds and chickpeas, are important sources of plant-based protein.

Chickpeas offer around 20% more protein than chia seeds.

Chickpeas have 20.5 grams of protein per 100 grams, while chia seeds has 16.5 grams of protein per 100 grams.

Chia Seeds vs Chickpeas Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in chia seeds and chickpeas.

The total amount of carbohydrates is around 33% higher in chickpeas than in chia seeds. They have 63 grams per 100 grams, compared to 42.1 grams in chia seeds.


There’s less sugar in chia seeds than in chickpeas, 100% precisely.

One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of chickpeas contains 3 grams.

Lastly, let’s take a look at the dietary fiber in chia seeds and chickpeas.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 9.6 grams of fiber per portion, chia seeds is a better source of fiber than chickpeas which chia seeds offers 3.4 grams per portion.

Chia Seeds vs Chickpeas Fats

Fats in chia seeds and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in chia seeds and chickpeas:

  • Chia Seeds: 30.7 grams per 100 grams
  • Chickpeas: 6 per 100 grams

Speaking of saturated fats, chickpeas are 82% lower in saturated fats.

Chickpeas and chia seeds contain 0.6 grams and 3.3 grams of saturated fat per 100 grams, respectively.

Chia Seeds vs Chickpeas Vitamins Content

This section will discuss the vitamin content of chia seeds and chickpeas.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chia Seeds has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, chickpeas have a higher amount of vitamin B1 (Thiamine), and vitamin B3 (Niacin).

Chia Seeds and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins chia seeds and chickpeas contain side by side, so you can easily compare them.

Chia SeedsChickpeas
Vitamin A54 IU67 IU
Vitamin C1.6 mg4 mg
Vitamin D00
Vitamin B1 (Thiamine)0.62 mg0.477 mg
Vitamin B2 (Riboflavin)0.17 mg0.212 mg
Vitamin B3 (Niacin)8.83 mg1.54 mg
Vitamin B5 (Pantothenic acid)01.59 mg
Vitamin B6 (Pyroxidine)00.535 mg
Vitamin B9 (Folate)49 µg557 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.5 mg0.82 mg
Vitamin K09 µg

Chia Seeds vs Chickpeas Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chia seeds and chickpeas comparison focuses on their mineral content.

Chia Seeds is a better source of fluoride, manganese, potassium, and sodium than chickpeas.

On the other hand, chickpeas are a higher amount of calcium, copper, iron, magnesium, phosphorus, selenium, and zinc.

Check out the table below to learn how chia seeds and chickpeas compare when it comes to mineral content.

Chia SeedsChickpeas
Calcium631 mg57 mg
Copper0.924 mg0.656 mg
Fluoride02.2 µg
Iron7.72 mg4.31 mg
Magnesium335 mg79 mg
Manganese2.72 mg21.3 mg
Phosphorus860 mg252 mg
Potassium407 mg718 mg
Selenium55.2 µg0
Sodium16 mg24 mg
Zinc4.58 mg2.76 mg

The Final Word

Chia Seeds and chickpeas are highly nutritious and a great addition to a plant-based diet.

Both chia seeds and chickpeas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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