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Mixed nuts vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between mixed nuts and chia seeds

  • Mixed nuts have more vitamin E; however, chia seeds are higher in fiber, iron, phosphorus, calcium, selenium, vitamin B1, manganese, and magnesium.
  • Chia seeds cover your daily need for fiber, 110% more than mixed nuts.
  • Mixed nuts have 16 times more vitamin E than chia seeds. While mixed nuts have 7.82mg of vitamin E, chia seeds have only 0.5mg.
  • Chia seeds have less saturated fat.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Seeds, chia seeds, dried.

Infographic

Mixed nuts vs Chia seeds infographic
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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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +55.3%
Contains less SodiumSodium -68.8%
Contains more MagnesiumMagnesium +46.3%
Contains more CalciumCalcium +439.3%
Contains more IronIron +195.8%
Contains more ZincZinc +36.3%
Contains more PhosphorusPhosphorus +88.6%
Contains more ManganeseManganese +33.5%
Contains more SeleniumSelenium +62.8%
~equal in Copper ~0.924mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +1464%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +69.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin B1Vitamin B1 +228%
Contains more Vitamin B3Vitamin B3 +14.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +21.2%
Contains more FatsFats +75.5%
Contains more CarbsCarbs +100.1%
Contains more WaterWater +178.8%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +1133.8%
Contains less Sat. FatSaturated fat -61.8%
Contains more Poly. FatPolyunsaturated fat +62%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Chia seeds
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Chia seeds DV% diff.
Fiber 7g 34.4g 110%
Monounsaturated fat 28.488g 2.309g 65%
Iron 2.61mg 7.72mg 64%
Polyunsaturated fat 14.612g 23.665g 60%
Phosphorus 456mg 860mg 58%
Calcium 117mg 631mg 51%
Vitamin E 7.82mg 0.5mg 49%
Selenium 33.9µg 55.2µg 39%
Fats 53.95g 30.74g 36%
Vitamin B1 0.189mg 0.62mg 36%
Manganese 2.04mg 2.723mg 30%
Vitamin B6 0.352mg 27%
Magnesium 229mg 335mg 25%
Saturated fat 8.711g 3.33g 24%
Vitamin B5 1.14mg 23%
Zinc 3.36mg 4.58mg 11%
Folate 83µg 49µg 9%
Choline 52mg 9%
Protein 20.04g 16.54g 7%
Potassium 632mg 407mg 7%
Carbs 21.05g 42.12g 7%
Vitamin B3 7.709mg 8.83mg 7%
Calories 607kcal 486kcal 6%
Vitamin K 5.7µg 5%
Vitamin B2 0.196mg 0.17mg 2%
Starch 4.2g 2%
Copper 0.907mg 0.924mg 2%
Vitamin C 0.5mg 1.6mg 1%
Net carbs 14.05g 7.72g N/A
Sugar 4.15g N/A
Sodium 5mg 16mg 0%
Trans fat 0.055g 0.14g N/A
Tryptophan 0.22mg 0.436mg 0%
Threonine 0.703mg 0.709mg 0%
Isoleucine 0.826mg 0.801mg 0%
Leucine 1.656mg 1.371mg 0%
Lysine 0.782mg 0.97mg 0%
Methionine 0.283mg 0.588mg 0%
Phenylalanine 1.182mg 1.016mg 0%
Valine 1.001mg 0.95mg 0%
Histidine 0.572mg 0.531mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g 17.83g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 5.835g N/A

Which food is preferable for your diet?

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

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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
50%
Mixed nuts
32%
Chia seeds
Minerals Daily Need Coverage Score
139%
Mixed nuts
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 5.381g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 9)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.