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  6. Mackerel vs. Chia seeds

Mackerel vs. Chia seeds — In-Depth Nutrition Comparison

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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

Mackerel vs Chia seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +376%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
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

All nutrients comparison - raw data values

Nutrient Mackerel Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 16mg 193%
Fiber 0g 34.4g 138%
Vitamin D* 1006 IU 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%
Omega-6 (Linoleic acid) 5.835g 34%
Selenium 73.4µg 55.2µg 33%
Cholesterol 95mg 0mg 32%
Zinc 1.1mg 4.58mg 32%
Vitamin B6 0.41mg 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%
Calories 305kcal 486kcal 9%
Fats 25.1g 30.74g 9%
Folate 15µg 49µg 9%
Vitamin K 7.8µg 7%
Vitamin A 47µg 5%
Protein 18.5g 16.54g 4%
Potassium 520mg 407mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin B2 0.19mg 0.17mg 2%
Protein per 100 calories 6.1g 3.4g N/A
Calories per 10 g protein 165kcal 294kcal N/A
Weight per 100 calories 33g 21g N/A
Unsaturated / Saturated Fat ratio 2 7.8 N/A
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 (DPA) 0.391g N/A

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 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%

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.