Mackerel vs. Chia seeds — In-Depth Nutrition Comparison
Compare
What are the main differences between mackerel and chia seeds?
- Mackerel is richer in vitamin B12, yet chia seeds are richer in fiber, copper, phosphorus, iron, magnesium, calcium, vitamin B1, and vitamin B3.
- Mackerel's daily need coverage for vitamin B12 is 500% higher.
- Mackerel has 278 times more sodium than chia seeds. Mackerel has 4450mg of sodium, while chia seeds have 16mg.
- Mackerel has a lower glycemic index than chia seeds.
We used Fish, mackerel, salted and Seeds, chia seeds, dried types in this comparison.
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.
| Contains more PotassiumPotassium | +27.8% |
| Contains more SeleniumSelenium | +33% |
| Contains more MagnesiumMagnesium | +458.3% |
| Contains more CalciumCalcium | +856.1% |
| Contains more IronIron | +451.4% |
| Contains more CopperCopper | +824% |
| Contains more ZincZinc | +316.4% |
| Contains more PhosphorusPhosphorus | +238.6% |
| Contains less SodiumSodium | -99.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +376% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +11.8% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3000% |
| Contains more Vitamin B3Vitamin B3 | +167.6% |
| Contains more FolateFolate | +226.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more ProteinProtein | +11.9% |
| Contains more WaterWater | +641.4% |
| Contains more OtherOther | +179.2% |
| Contains more FatsFats | +22.5% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
| Contains more Mono. FatMonounsaturated fat | +260.3% |
| Contains less Sat. FatSaturated fat | -53.4% |
| Contains more Poly. FatPolyunsaturated fat | +281.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Sodium | 4450mg | 16mg | 193% |
| Fiber | 0g | 34.4g | 138% |
| Vitamin D | 1006IU | 126% | |
| Vitamin D | 25.2µg | 126% | |
| Manganese | 2.723mg | 118% | |
| Polyunsaturated fat | 6.21g | 23.665g | 116% |
| Copper | 0.1mg | 0.924mg | 92% |
| Phosphorus | 254mg | 860mg | 87% |
| Iron | 1.4mg | 7.72mg | 79% |
| Magnesium | 60mg | 335mg | 65% |
| Calcium | 66mg | 631mg | 57% |
| Vitamin B1 | 0.02mg | 0.62mg | 50% |
| Vitamin B3 | 3.3mg | 8.83mg | 35% |
| Selenium | 73.4µg | 55.2µg | 33% |
| Zinc | 1.1mg | 4.58mg | 32% |
| Vitamin B6 | 0.41mg | 32% | |
| Cholesterol | 95mg | 0mg | 32% |
| Choline | 101.6mg | 18% | |
| Saturated fat | 7.148g | 3.33g | 17% |
| Monounsaturated fat | 8.32g | 2.309g | 15% |
| Carbs | 0g | 42.12g | 14% |
| Vitamin E | 2.38mg | 0.5mg | 13% |
| Folate | 15µg | 49µg | 9% |
| Calories | 305kcal | 486kcal | 9% |
| Fats | 25.1g | 30.74g | 9% |
| Vitamin K | 7.8µg | 7% | |
| Vitamin A | 47µg | 5% | |
| Protein | 18.5g | 16.54g | 4% |
| Potassium | 520mg | 407mg | 3% |
| Vitamin B2 | 0.19mg | 0.17mg | 2% |
| Vitamin C | 0mg | 1.6mg | 2% |
| Net carbs | 0g | 7.72g | 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 - EPA | 1.619g | N/A | |
| Omega-3 - DHA | 2.965g | N/A | |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-3 - DPA | 0.391g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
172%
32%
Minerals Daily Need Coverage Score
131%
221%
Comparison summary
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 4434mg)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 3.818g)
Which food is cheaper?
Chia seeds is cheaper (difference - $7)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals