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  6. Macadamia vs. Chia seeds

Macadamia vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between macadamia and chia seeds?

  • Macadamia is higher in manganese and vitamin B1, yet chia seeds are higher in fiber, phosphorus, selenium, calcium, iron, magnesium, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 103% more.
  • Macadamia has 4 times more saturated fat than chia seeds. While macadamia has 12.061g of saturated fat, chia seeds have only 3.33g.

We used Nuts, macadamia nuts, raw and Seeds, chia seeds, dried types in this article.

Infographic

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 less SodiumSodium -68.8%
Contains more ManganeseManganese +51.7%
Contains more MagnesiumMagnesium +157.7%
Contains more CalciumCalcium +642.4%
Contains more PotassiumPotassium +10.6%
Contains more IronIron +109.2%
Contains more CopperCopper +22.2%
Contains more ZincZinc +252.3%
Contains more PhosphorusPhosphorus +357.4%
Contains more SeleniumSelenium +1433.3%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 B1Vitamin B1 +92.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B3Vitamin B3 +257.1%
Contains more FolateFolate +345.5%
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.17mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Macadamia Chia seeds DV% diff.
Polyunsaturated fat 1.502g 23.665g 148%
Monounsaturated fat 58.877g 2.309g 141%
Fiber 8.6g 34.4g 103%
Phosphorus 188mg 860mg 96%
Selenium 3.6µg 55.2µg 94%
Fats 75.77g 30.74g 69%
Manganese 4.131mg 2.723mg 61%
Calcium 85mg 631mg 55%
Iron 3.69mg 7.72mg 50%
Magnesium 130mg 335mg 49%
Vitamin B1 1.195mg 0.62mg 48%
Vitamin B3 2.473mg 8.83mg 40%
Saturated fat 12.061g 3.33g 40%
Zinc 1.3mg 4.58mg 30%
Vitamin B6 0.275mg 21%
Copper 0.756mg 0.924mg 19%
Protein 7.91g 16.54g 17%
Vitamin B5 0.758mg 15%
Calories 718kcal 486kcal 12%
Folate 11µg 49µg 10%
Carbs 13.82g 42.12g 9%
Vitamin B2 0.162mg 0.17mg 1%
Potassium 368mg 407mg 1%
Vitamin C 1.2mg 1.6mg 0%
Net carbs 5.22g 7.72g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Sodium 5mg 16mg 0%
Vitamin E 0.54mg 0.5mg 0%
Trans fat 0.14g N/A
Tryptophan 0.067mg 0.436mg 0%
Threonine 0.37mg 0.709mg 0%
Isoleucine 0.314mg 0.801mg 0%
Leucine 0.602mg 1.371mg 0%
Lysine 0.018mg 0.97mg 0%
Methionine 0.023mg 0.588mg 0%
Phenylalanine 0.665mg 1.016mg 0%
Valine 0.363mg 0.95mg 0%
Histidine 0.195mg 0.531mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 FatsFats +146.5%
Contains more ProteinProtein +109.1%
Contains more CarbsCarbs +204.8%
Contains more WaterWater +326.5%
Contains more OtherOther +321.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +2449.9%
Contains less Sat. FatSaturated fat -72.4%
Contains more Poly. FatPolyunsaturated fat +1475.6%

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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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.