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Chia seeds vs. Margarine — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and margarine

  • Chia seeds have more fiber, phosphorus, copper, selenium, iron, magnesium, and calcium; however, margarine is higher in vitamin A and vitamin E.
  • Chia seeds cover your daily need for fiber, 138% more than margarine.
  • Chia seeds have less saturated fat.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Chia seeds vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +11066.7%
Contains more CalciumCalcium +20933.3%
Contains more PotassiumPotassium +2161.1%
Contains more IronIron +12766.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +17100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -87.5%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin B1Vitamin B1 +6100%
Contains more Vitamin B2Vitamin B2 +359.5%
Contains more Vitamin B3Vitamin B3 +38291.3%
Contains more FolateFolate +4800%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +10237.5%
Contains more CarbsCarbs +5917.1%
Contains more OtherOther +151.3%
Contains more FatsFats +162.6%
Contains more WaterWater +184.8%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Mono. FatMonounsaturated fat +1583.7%
~equal in Polyunsaturated fat ~24.302g

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 Margarine
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Margarine DV% diff.
Fiber 34.4g 0g 138%
Phosphorus 860mg 5mg 122%
Manganese 2.723mg 118%
Copper 0.924mg 0mg 103%
Selenium 55.2µg 0µg 100%
Iron 7.72mg 0.06mg 96%
Monounsaturated fat 2.309g 38.877g 91%
Vitamin A 819µg 91%
Magnesium 335mg 3mg 79%
Vitamin K 93µg 78%
Fats 30.74g 80.71g 77%
Calcium 631mg 3mg 63%
Vitamin E 0.5mg 9mg 57%
Vitamin B3 8.83mg 0.023mg 55%
Saturated fat 3.33g 15.189g 54%
Vitamin B1 0.62mg 0.01mg 51%
Zinc 4.58mg 0mg 42%
Protein 16.54g 0.16g 33%
Carbs 42.12g 0.7g 14%
Folate 49µg 1µg 12%
Calories 486kcal 717kcal 12%
Potassium 407mg 18mg 11%
Vitamin B2 0.17mg 0.037mg 10%
Vitamin B12 0µg 0.1µg 4%
Polyunsaturated fat 23.665g 24.302g 4%
Choline 12.4mg 2%
Vitamin C 1.6mg 0.2mg 2%
Vitamin B6 0.009mg 1%
Sodium 16mg 2mg 1%
Net carbs 7.72g 0.7g N/A
Trans fat 0.14g 14.89g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 5.835g 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Margarine
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
55%
Margarine
Minerals Daily Need Coverage Score
221%
Chia seeds
1%
Margarine

Comparison summary

Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 11.859g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.5)
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 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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.