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Chia Seeds vs Pine Nuts (Pinyons): How Do They Compare?

This article explains the key similarities and differences between chia seeds and pine nuts (pinyons), foods from the nuts and seeds group. Read on to learn more about the chia seeds vs pine nuts (pinyons) comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 3, 2023.

Chia Seeds and pine nuts (pinyons) belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on chia seeds and pine nuts (pinyons) and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

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 are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Pine Nuts (Pinyons)

Pine nuts, also known as pinyons (Pinus spp.), are the edible seeds of certain species of pine trees.

These nuts have a slightly sweet and slightly nutty flavor and are often used in both sweet and savory dishes.

Pine nuts are a good source of nutrients, including protein, fiber, and different vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pine nuts into your diet. They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes. Pine nuts are also available in various forms, including whole, chopped, and ground into flour.

Pine nuts are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pine nuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Pine Nuts (Pinyons) are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Chia Seeds vs Pine Nuts (Pinyons) 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 pine nuts (pinyons).

This comparison will start by comparing the caloric value of chia seeds and pine nuts (pinyons) and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Chia SeedsPine Nuts (Pinyons)
Energy486 kcal629 kcal
Carbs42.1 g19.3 g
Fiber34.4 g10.7 g
Protein16.5 g11.6 g
Fat30.7 g61 g
Saturated Fat3.33 g9.38 g

Chia Seeds vs Pine Nuts (Pinyons) Calories

Nuts and seeds are generally high in calories; the same goes for chia seeds and pine nuts (pinyons), so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing chia seeds vs pine nuts (pinyons) for weight loss, chia seeds are slightly lower in calories, with 136 calories per serving, compared to 176 calories per serving of pine nuts (pinyons).

However, both chia seeds and pine nuts (pinyons) can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Chia Seeds vs Pine Nuts (Pinyons) Protein

Nuts and seeds, including chia seeds and pine nuts (pinyons), are an important source of plant-based protein.

Chia Seeds offer around 30% more protein than pine nuts (pinyons).

Chia Seeds have 16.5 grams of protein per 100 grams (or 4.6g per serving), while pine nuts (pinyons) have 11.6 grams of protein per 100 grams (or 3.2g per serving).

Chia Seeds vs Pine Nuts (Pinyons) 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 pine nuts (pinyons).

The total amount of carbohydrates is around 54% higher in chia seeds than in pine nuts (pinyons). They have 42.1 grams per 100 grams, compared to 19.3 grams in pine nuts (pinyons).

One handful of chia seeds and pine nuts (pinyons) (28 grams) contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in chia seeds and pine nuts (pinyons).

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 are a better source of fiber than pine nuts (pinyons) which offer 3 grams per portion.

Chia Seeds vs Pine Nuts (Pinyons) Fats

Like the other nuts and seeds, fats in chia seeds and pine nuts (pinyons) are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in chia seeds and pine nuts (pinyons):

  • Chia Seeds: 30.7 grams per 100 grams
  • Pine Nuts (Pinyons): 61 per 100 grams

Speaking of saturated fats, chia seeds are 65% lower in saturated fats.

Chia Seeds and pine nuts (pinyons) contain 3.3 grams and 9.4 grams of saturated fat per 100 grams, respectively.

Chia Seeds vs Pine Nuts (Pinyons) Vitamins Content

This section will discuss the vitamin content of chia seeds and pine nuts (pinyons).

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

Chia Seeds have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, pine nuts (pinyons) have a higher amount of vitamin A, vitamin B3 (Niacin), and vitamin E.

Chia Seeds and pine nuts (pinyons) contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins chia seeds and pine nuts (pinyons) contain side by side, so you can easily compare them.

Chia SeedsPine Nuts (Pinyons)
Vitamin A54 IU29 IU
Vitamin C1.6 mg2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.62 mg1.24 mg
Vitamin B2 (Riboflavin)0.17 mg0.223 mg
Vitamin B3 (Niacin)8.83 mg4.37 mg
Vitamin B5 (Pantothenic acid)00.21 mg
Vitamin B6 (Pyroxidine)00.111 mg
Vitamin B9 (Folate)49 µg58 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.5 mg0
Vitamin K00

Chia Seeds vs Pine Nuts (Pinyons) 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 pine nuts (pinyons) comparison focuses on their mineral content.

Chia Seeds are a better source of copper, manganese, potassium, and sodium than pine nuts (pinyons).

On the other hand, pine nuts (pinyons) have a higher amount of calcium, iron, magnesium, phosphorus, selenium, and zinc.

Chia Seeds and pine nuts (pinyons) contain the same amount of fluoride.

Check out the table below to learn how chia seeds and pine nuts (pinyons) compare when it comes to mineral contents.

Chia SeedsPine Nuts (Pinyons)
Calcium631 mg8 mg
Copper0.924 mg1.04 mg
Fluoride00
Iron7.72 mg3.06 mg
Magnesium335 mg234 mg
Manganese2.72 mg4.33 mg
Phosphorus860 mg35 mg
Potassium407 mg628 mg
Selenium55.2 µg0
Sodium16 mg72 mg
Zinc4.58 mg4.28 mg

The Final Word

Chia Seeds and pine nuts (pinyons) are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

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

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Sources

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