Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mackerel
  5. Compare
  6. Mackerel vs. Chia seeds

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 is 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 has 16mg.

We used Fish, mackerel, salted and Seeds, chia seeds, dried types in this comparison.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 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.
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% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +190.7%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 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
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 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.
Mackerel Chia seeds
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Mackerel Chia seeds Opinion
Calories 305kcal 486kcal Chia seeds
Protein 18.5g 16.54g Mackerel
Fats 25.1g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 0g 7.72g Chia seeds
Carbs 0g 42.12g Chia seeds
Cholesterol 95mg 0mg Chia seeds
Vitamin D 1006IU Mackerel
Magnesium 60mg 335mg Chia seeds
Calcium 66mg 631mg Chia seeds
Potassium 520mg 407mg Mackerel
Iron 1.4mg 7.72mg Chia seeds
Fiber 0g 34.4g Chia seeds
Copper 0.1mg 0.924mg Chia seeds
Zinc 1.1mg 4.58mg Chia seeds
Phosphorus 254mg 860mg Chia seeds
Sodium 4450mg 16mg Chia seeds
Vitamin A 157IU 54IU Mackerel
Vitamin A RAE 47µg Mackerel
Vitamin E 2.38mg 0.5mg Mackerel
Vitamin D 25.2µg Mackerel
Manganese 2.723mg Chia seeds
Selenium 73.4µg 55.2µg Mackerel
Vitamin B1 0.02mg 0.62mg Chia seeds
Vitamin B2 0.19mg 0.17mg Mackerel
Vitamin B3 3.3mg 8.83mg Chia seeds
Vitamin B6 0.41mg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg Mackerel
Folate 15µg 49µg Chia seeds
Trans Fat 0.14g Mackerel
Choline 101.6mg Mackerel
Saturated Fat 7.148g 3.33g Chia seeds
Monounsaturated Fat 8.32g 2.309g Mackerel
Polyunsaturated fat 6.21g 23.665g Chia seeds
Tryptophan 0.436mg Chia seeds
Threonine 0.709mg Chia seeds
Isoleucine 0.801mg Chia seeds
Leucine 1.371mg Chia seeds
Lysine 0.97mg Chia seeds
Methionine 0.588mg Chia seeds
Phenylalanine 1.016mg Chia seeds
Valine 0.95mg Chia seeds
Histidine 0.531mg Chia seeds
Omega-3 - EPA 1.619g Mackerel
Omega-3 - DHA 2.965g Mackerel
Omega-3 - ALA 17.83g Chia seeds
Omega-3 - DPA 0.391g Mackerel
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
200%
Mackerel
32%
Chia seeds
Minerals Daily Need Coverage Score
131%
Mackerel
221%
Chia seeds

Comparison summary

Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 4434mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 3.818g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $7)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.