Peanut Butter (natural)
25.1gprotein / 100g588 cal · 50.4g fat · $ · Quality 0.52
Chia Seeds
16.5gprotein / 100g486 cal · 30.7g fat · $$ · Quality 0.5
Peanut Butter (natural) is in a different weight class here, protein-wise: 25.1g per 100g vs Chia Seeds's 16.5g, a 8.6g difference that's more about food category than food quality.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
Budget-wise, Peanut Butter (natural) runs meaningfully cheaper per typical serving ($) than Chia Seeds ($$).
Peanut Butter (natural)'s typical serving also delivers more leucine (1650mg vs Chia Seeds's 1050mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Peanut Butter (natural) wins clearly. Choose Chia Seeds instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Peanut Butter (natural) | Chia Seeds |
|---|---|---|
| Protein | 25.1g | 16.5g |
| Calories | 588 | 486 |
| Fat | 50.4g | 30.7g |
| Carbs | 20.0g | 42.1g |
| Fiber | 6.0g | 34.4g |
| Quality score | 0.52 | 0.5 |
| Relative cost | $ | $$ |
| Prep time | 0 min | 0 min |
Frequently asked
Which has more protein, peanut butter (natural) or chia seeds?
Peanut Butter (natural) has 25.1g of protein per 100g compared to Chia Seeds's 16.5g.
Which is lower in calories?
Chia Seeds is lower in calories per 100g, at 486 vs the other's 588.