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  6. Chia seeds vs. Mackerel

Chia seeds vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and mackerel

  • Chia seeds have more fiber, manganese, copper, phosphorus, iron, calcium, magnesium, vitamin B1, and zinc; however, mackerel is higher in vitamin B12.
  • Mackerel covers your daily need for vitamin B12, 792% more than chia seeds.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Chia seeds vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more MagnesiumMagnesium +245.4%
Contains more CalciumCalcium +4106.7%
Contains more IronIron +391.7%
Contains more CopperCopper +883%
Contains more ZincZinc +387.2%
Contains more PhosphorusPhosphorus +209.4%
Contains less SodiumSodium -80.7%
Contains more ManganeseManganese +13515%
~equal in Potassium ~401mg
~equal in Selenium ~51.6µg

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% 0% 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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +289.9%
Contains more Vitamin B3Vitamin B3 +28.9%
Contains more FolateFolate +2350%
Contains more Vitamin B2Vitamin B2 +142.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Fiber 34.4g 0g 138%
Polyunsaturated fat 23.665g 4.3g 129%
Manganese 2.723mg 0.02mg 118%
Copper 0.924mg 0.094mg 92%
Phosphorus 860mg 278mg 83%
Iron 7.72mg 1.57mg 77%
Calcium 631mg 15mg 62%
Magnesium 335mg 97mg 57%
Vitamin B1 0.62mg 0.159mg 38%
Vitamin B6 0.46mg 35%
Zinc 4.58mg 0.94mg 33%
Cholesterol 0mg 75mg 25%
Vitamin B5 0.99mg 20%
Fats 30.74g 17.81g 20%
Vitamin B2 0.17mg 0.412mg 19%
Protein 16.54g 23.85g 15%
Carbs 42.12g 0g 14%
Folate 49µg 2µg 12%
Monounsaturated fat 2.309g 7.006g 12%
Vitamin B3 8.83mg 6.85mg 12%
Calories 486kcal 262kcal 11%
Selenium 55.2µg 51.6µg 7%
Vitamin A 54µg 6%
Saturated fat 3.33g 4.176g 4%
Vitamin E 0.5mg 3%
Sodium 16mg 83mg 3%
Vitamin C 1.6mg 0.4mg 1%
Net carbs 7.72g 0g N/A
Potassium 407mg 401mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.267mg 0%
Threonine 0.709mg 1.045mg 0%
Isoleucine 0.801mg 1.099mg 0%
Leucine 1.371mg 1.938mg 0%
Lysine 0.97mg 2.19mg 0%
Methionine 0.588mg 0.706mg 0%
Phenylalanine 1.016mg 0.931mg 0%
Valine 0.95mg 1.228mg 0%
Histidine 0.531mg 0.702mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.106g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more FatsFats +72.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +44.2%
Contains more WaterWater +818.4%
~equal in Other ~5.07g

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -20.3%
Contains more Poly. FatPolyunsaturated fat +450.3%
Contains more Mono. FatMonounsaturated fat +203.4%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.