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  6. Chia seeds vs. Mixed nuts

Chia seeds vs. Mixed nuts — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and mixed nuts

  • Chia seeds have more fiber, iron, phosphorus, calcium, selenium, vitamin B1, manganese, and magnesium; however, mixed nuts are higher in vitamin E.
  • Chia seeds cover your daily need for fiber, 110% more than mixed nuts.
  • Chia seeds have 5 times more calcium than mixed nuts. While chia seeds have 631mg of calcium, mixed nuts have only 117mg.
  • Chia seeds have 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

Chia seeds vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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%
~equal in Copper ~0.907mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +220%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Mixed nuts DV% diff.
Fiber 34.4g 7g 110%
Monounsaturated fat 2.309g 28.488g 65%
Iron 7.72mg 2.61mg 64%
Polyunsaturated fat 23.665g 14.612g 60%
Phosphorus 860mg 456mg 58%
Calcium 631mg 117mg 51%
Vitamin E 0.5mg 7.82mg 49%
Selenium 55.2µg 33.9µg 39%
Fats 30.74g 53.95g 36%
Vitamin B1 0.62mg 0.189mg 36%
Manganese 2.723mg 2.04mg 30%
Vitamin B6 0.352mg 27%
Magnesium 335mg 229mg 25%
Saturated fat 3.33g 8.711g 24%
Vitamin B5 1.14mg 23%
Zinc 4.58mg 3.36mg 11%
Folate 49µg 83µg 9%
Choline 52mg 9%
Protein 16.54g 20.04g 7%
Potassium 407mg 632mg 7%
Carbs 42.12g 21.05g 7%
Vitamin B3 8.83mg 7.709mg 7%
Calories 486kcal 607kcal 6%
Vitamin K 5.7µg 5%
Vitamin B2 0.17mg 0.196mg 2%
Starch 4.2g 2%
Copper 0.924mg 0.907mg 2%
Vitamin C 1.6mg 0.5mg 1%
Net carbs 7.72g 14.05g N/A
Sugar 4.15g N/A
Sodium 16mg 5mg 0%
Trans fat 0.14g 0.055g N/A
Tryptophan 0.436mg 0.22mg 0%
Threonine 0.709mg 0.703mg 0%
Isoleucine 0.801mg 0.826mg 0%
Leucine 1.371mg 1.656mg 0%
Lysine 0.97mg 0.782mg 0%
Methionine 0.588mg 0.283mg 0%
Phenylalanine 1.016mg 1.182mg 0%
Valine 0.95mg 1.001mg 0%
Histidine 0.531mg 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 17.83g 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 5.835g 14.455g 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
20% 54% 21% 2% 3%
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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
17% 55% 28%
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%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.