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  6. Chia seeds vs. Macaroon

Chia seeds vs. Macaroon — In-Depth Nutrition Comparison

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A recap on differences between Chia seeds and Macaroon

  • Chia seeds is higher than Macaroon in Fiber, Phosphorus, Selenium, Iron, Magnesium, Copper, Calcium, Vitamin B3, and Vitamin B1.
  • Chia seeds covers your daily Fiber needs 117% more than Macaroon.
  • Chia seeds contains 126 times more Calcium than Macaroon. While Chia seeds contains 631mg of Calcium, Macaroon contains only 5mg.
  • The amount of Saturated Fat in Chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Cookies, coconut macaroon.

Infographic

Chia seeds vs Macaroon 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more MagnesiumMagnesium +1055.2%
Contains more CalciumCalcium +12520%
Contains more PotassiumPotassium +230.9%
Contains more IronIron +841.5%
Contains more CopperCopper +243.5%
Contains more ZincZinc +527.4%
Contains more PhosphorusPhosphorus +1164.7%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +711.8%

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 0% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +3913.6%
Contains more FolateFolate +1533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more ProteinProtein +447.7%
Contains more FatsFats +36.3%
Contains more OtherOther +180.7%
Contains more CarbsCarbs +45.3%
Contains more WaterWater +98.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
89% 7% 4%
Saturated Fat: Sat. Fat 20.099 g
Monounsaturated Fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated Fat -83.4%
Contains more Mono. FatMonounsaturated Fat +43.4%
Contains more Poly. FatPolyunsaturated fat +2821.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Macaroon Opinion
Calories 486kcal 460kcal Chia seeds
Protein 16.54g 3.02g Chia seeds
Fats 30.74g 22.55g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 56.12g Macaroon
Carbs 42.12g 61.22g Macaroon
Magnesium 335mg 29mg Chia seeds
Calcium 631mg 5mg Chia seeds
Potassium 407mg 123mg Chia seeds
Iron 7.72mg 0.82mg Chia seeds
Sugar 45.16g Chia seeds
Fiber 34.4g 5.1g Chia seeds
Copper 0.924mg 0.269mg Chia seeds
Zinc 4.58mg 0.73mg Chia seeds
Phosphorus 860mg 68mg Chia seeds
Sodium 16mg 241mg Chia seeds
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.19mg Chia seeds
Manganese 2.723mg Chia seeds
Selenium 55.2µg 6.8µg Chia seeds
Vitamin B1 0.62mg 0.02mg Chia seeds
Vitamin B2 0.17mg 0.06mg Chia seeds
Vitamin B3 8.83mg 0.22mg Chia seeds
Vitamin B6 0.096mg Macaroon
Vitamin K 1.1µg Macaroon
Folate 49µg 3µg Chia seeds
Trans Fat 0.14g Macaroon
Choline 9.1mg Macaroon
Saturated Fat 3.33g 20.099g Chia seeds
Monounsaturated Fat 2.309g 1.61g Chia seeds
Polyunsaturated fat 23.665g 0.81g 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 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Macaroon
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
32%
Chia seeds
5%
Macaroon
Minerals Daily Need Coverage Score
221%
Chia seeds
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 45.16g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 225mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 16.769g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 17)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.