Chia seeds vs. Mixed nuts — In-Depth Nutrition Comparison
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Summary of differences between chia seeds and mixed nuts
- Chia seeds has more fiber, iron, phosphorus, calcium, selenium, vitamin B1, manganese, and magnesium; however, mixed nuts are higher in vitamin E.
- Chia seeds covers your daily need for fiber, 110% more than mixed nuts.
- Chia seeds has 5 times more calcium than mixed nuts. While chia seeds has 631mg of calcium, mixed nuts have only 117mg.
- Chia seeds has less saturated Fat.
These are the specific foods used in this comparison Seeds, chia seeds, dried and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
Infographic
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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.
| 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% |
| Contains more PotassiumPotassium | +55.3% |
| Contains less SodiumSodium | -68.8% |
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.
| Contains more Vitamin CVitamin C | +220% |
| Contains more Vitamin AVitamin A | +1700% |
| Contains more Vitamin B1Vitamin B1 | +228% |
| Contains more Vitamin B3Vitamin B3 | +14.5% |
| Contains more Vitamin EVitamin E | +1464% |
| Contains more Vitamin B2Vitamin B2 | +15.3% |
| Contains more FolateFolate | +69.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +100.1% |
| Contains more WaterWater | +178.8% |
| Contains more OtherOther | +66.7% |
| Contains more ProteinProtein | +21.2% |
| Contains more FatsFats | +75.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated Fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated Fat | -61.8% |
| Contains more Poly. FatPolyunsaturated fat | +62% |
| Contains more Mono. FatMonounsaturated fat | +1133.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 486kcal | 607kcal |
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| Protein | 16.54g | 20.04g |
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| Fats | 30.74g | 53.95g |
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| Vitamin C | 1.6mg | 0.5mg |
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| Net carbs | 7.72g | 14.05g |
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| Carbs | 42.12g | 21.05g |
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| Magnesium | 335mg | 229mg |
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| Calcium | 631mg | 117mg |
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| Potassium | 407mg | 632mg |
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| Iron | 7.72mg | 2.61mg |
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| Sugar | 4.15g |
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| Fiber | 34.4g | 7g |
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| Copper | 0.924mg | 0.907mg |
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| Zinc | 4.58mg | 3.36mg |
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| Starch | 4.2g |
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| Phosphorus | 860mg | 456mg |
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| Sodium | 16mg | 5mg |
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| Vitamin A | 54IU | 3IU |
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| Vitamin E | 0.5mg | 7.82mg |
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| Manganese | 2.723mg | 2.04mg |
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| Selenium | 55.2µg | 33.9µg |
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| Vitamin B1 | 0.62mg | 0.189mg |
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| Vitamin B2 | 0.17mg | 0.196mg |
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| Vitamin B3 | 8.83mg | 7.709mg |
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| Vitamin B5 | 1.14mg |
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| Vitamin B6 | 0.352mg |
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| Vitamin K | 5.7µg |
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| Folate | 49µg | 83µg |
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| Trans Fat | 0.14g | 0.055g |
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| Choline | 52mg |
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| Saturated Fat | 3.33g | 8.711g |
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| Monounsaturated fat | 2.309g | 28.488g |
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| Polyunsaturated fat | 23.665g | 14.612g |
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| Tryptophan | 0.436mg | 0.22mg |
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| Threonine | 0.709mg | 0.703mg |
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| Isoleucine | 0.801mg | 0.826mg |
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| Leucine | 1.371mg | 1.656mg |
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| Lysine | 0.97mg | 0.782mg |
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| Methionine | 0.588mg | 0.283mg |
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| Phenylalanine | 1.016mg | 1.182mg |
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| Valine | 0.95mg | 1.001mg |
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| Histidine | 0.531mg | 0.572mg |
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| Omega-3 - EPA | 0.005g |
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| Omega-3 - ALA | 17.83g | 0.082g |
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| Omega-6 - Eicosadienoic acid | 0.013g |
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| Omega-6 - Linoleic acid | 5.835g | 14.455g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
221%
139%
Comparison summary
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Chia seeds is lower in Saturated Fat (difference - 5.381g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 9)
Which food is cheaper?
Chia seeds is cheaper (difference - $3)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)