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  6. Macaroon vs. Chia seeds

Macaroon vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between macaroon and chia seeds

  • Chia seeds are higher than macaroon in fiber, phosphorus, selenium, iron, magnesium, copper, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily fiber needs 117% more than macaroon.
  • Macaroon contains 6 times more saturated fat than chia seeds. While macaroon contains 20.099g of saturated fat, chia seeds contain only 3.33g.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Cookies, coconut macaroon and Seeds, chia seeds, dried.

Infographic

Macaroon vs Chia seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1055.2%
Contains more CalciumCalcium +12520%
Contains more PotassiumPotassium +230.9%
Contains more IronIron +841.5%
Contains more CopperCopper +243.5%
Contains more ZincZinc +527.4%
Contains more PhosphorusPhosphorus +1164.7%
Contains less SodiumSodium -93.4%
Contains more SeleniumSelenium +711.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +3913.6%
Contains more FolateFolate +1533.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Chia seeds DV% diff.
Polyunsaturated fat 0.81g 23.665g 152%
Manganese 2.723mg 118%
Fiber 5.1g 34.4g 117%
Phosphorus 68mg 860mg 113%
Selenium 6.8µg 55.2µg 88%
Iron 0.82mg 7.72mg 86%
Saturated fat 20.099g 3.33g 76%
Copper 0.269mg 0.924mg 73%
Magnesium 29mg 335mg 73%
Calcium 5mg 631mg 63%
Vitamin B3 0.22mg 8.83mg 54%
Vitamin B1 0.02mg 0.62mg 50%
Zinc 0.73mg 4.58mg 35%
Protein 3.02g 16.54g 27%
Fats 22.55g 30.74g 13%
Folate 3µg 49µg 12%
Sodium 241mg 16mg 10%
Potassium 123mg 407mg 8%
Vitamin B2 0.06mg 0.17mg 8%
Vitamin B6 0.096mg 7%
Carbs 61.22g 42.12g 6%
Vitamin E 0.19mg 0.5mg 2%
Choline 9.1mg 2%
Monounsaturated fat 1.61g 2.309g 2%
Vitamin C 0mg 1.6mg 2%
Calories 460kcal 486kcal 1%
Vitamin K 1.1µg 1%
Net carbs 56.12g 7.72g N/A
Sugar 45.16g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +45.3%
Contains more WaterWater +98.3%
Contains more ProteinProtein +447.7%
Contains more FatsFats +36.3%
Contains more OtherOther +180.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -83.4%
Contains more Mono. FatMonounsaturated fat +43.4%
Contains more Poly. FatPolyunsaturated fat +2821.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.