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.

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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.

Mixed nuts

Chia seeds

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.

Mixed nuts

Chia seeds

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

All nutrients comparison - raw data values

Nutrient			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