Chia Seeds vs Split Peas: How Do They Compare?
Although chia seeds and split peas 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, split peas belong to legumes food group.
That’s why we decided to create an in-depth article that compares chia seeds and split peas, 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 split peas compare specifically.
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).
Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.
They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.
Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.
One of the main health benefits of split peas is their high protein content.
They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.
Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.
They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Split Peas are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Chia Seeds vs Split Peas 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 split peas.
This comparison will start by comparing the caloric value of chia seeds and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Chia Seeds||Split Peas|
|Energy||486 kcal||364 kcal|
|Carbs||42.1 g||61.6 g|
|Fiber||34.4 g||22.2 g|
|Protein||16.5 g||23.1 g|
|Fat||30.7 g||3.89 g|
|Saturated Fat||3.33 g||0.408 g|
Chia Seeds vs Split Peas Calories
Comparing split peas vs chia seeds for weight loss, split peas are slightly lower in calories, with 364 calories per 100 grams, compared to 486 calories per 100 grams of chia seeds.
However, both chia seeds and split peas 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 Split Peas Protein
Legumes and most legume products, including chia seeds and split peas, are important sources of plant-based protein.
Split Peas offer around 29% more protein than chia seeds.
Split Peas have 23.1 grams of protein per 100 grams, while chia seeds has 16.5 grams of protein per 100 grams.
Chia Seeds vs Split Peas 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 split peas.
The total amount of carbohydrates is around 32% higher in split peas than in chia seeds. They have 61.6 grams per 100 grams, compared to 42.1 grams in chia seeds.
There’s less sugar in chia seeds than in split peas, 100% precisely.
One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of split peas contains 0.9 grams.
Lastly, let’s take a look at the dietary fiber in chia seeds and split peas.
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 split peas which chia seeds offers 6.2 grams per portion.
Chia Seeds vs Split Peas Fats
Fats in chia seeds and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in chia seeds and split peas:
- Chia Seeds: 30.7 grams per 100 grams
- Split Peas: 3.9 per 100 grams
Speaking of saturated fats, split peas are 88% lower in saturated fats.
Split Peas and chia seeds contain 0.4 grams and 3.3 grams of saturated fat per 100 grams, respectively.
Chia Seeds vs Split Peas Vitamins Content
This section will discuss the vitamin content of chia seeds and split peas.
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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.
However, split peas have a higher amount of vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.
Chia Seeds and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chia seeds and split peas contain side by side, so you can easily compare them.
|Chia Seeds||Split Peas|
|Vitamin A||54 IU||149 IU|
|Vitamin C||1.6 mg||1.8 mg|
|Vitamin B1 (Thiamine)||0.62 mg||0.719 mg|
|Vitamin B2 (Riboflavin)||0.17 mg||0.244 mg|
|Vitamin B3 (Niacin)||8.83 mg||3.61 mg|
|Vitamin B5 (Pantothenic acid)||0||0.962 mg|
|Vitamin B6 (Pyroxidine)||0||0.14 mg|
|Vitamin B9 (Folate)||49 µg||15 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.5 mg||0.12 mg|
|Vitamin K||0||15.9 µg|
Chia Seeds vs Split Peas 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 split peas comparison focuses on their mineral content.
Chia Seeds is a better source of potassium than split peas.
On the other hand, split peas are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc.
Chia Seeds and split peas contain the same amount of fluoride.
Check out the table below to learn how chia seeds and split peas compare when it comes to mineral content.
|Chia Seeds||Split Peas|
|Calcium||631 mg||46 mg|
|Copper||0.924 mg||0.809 mg|
|Iron||7.72 mg||4.73 mg|
|Magnesium||335 mg||63 mg|
|Manganese||2.72 mg||1.19 mg|
|Phosphorus||860 mg||334 mg|
|Potassium||407 mg||852 mg|
|Selenium||55.2 µg||10.7 µg|
|Sodium||16 mg||5 mg|
|Zinc||4.58 mg||3.49 mg|
The Final Word
Chia Seeds and split peas are highly nutritious and a great addition to a plant-based diet.
Both chia seeds and split peas 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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