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  6. Chia seeds vs. Nectarine

Chia seeds vs. Nectarine — In-Depth Nutrition Comparison

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What are the differences between chia seeds and nectarine?

  • Chia seeds are richer than nectarine in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B1, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 131% more.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Nectarines, raw types in this article.

Infographic

Chia seeds vs Nectarine 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.
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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +3622.2%
Contains more CalciumCalcium +10416.7%
Contains more PotassiumPotassium +102.5%
Contains more IronIron +2657.1%
Contains more CopperCopper +974.4%
Contains more ZincZinc +2594.1%
Contains more PhosphorusPhosphorus +3207.7%
Contains more ManganeseManganese +4942.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin B1Vitamin B1 +1723.5%
Contains more Vitamin B2Vitamin B2 +529.6%
Contains more Vitamin B3Vitamin B3 +684.9%
Contains more FolateFolate +880%
Contains more Vitamin CVitamin C +237.5%
Contains more Vitamin EVitamin E +54%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Nectarine DV% diff.
Polyunsaturated fat 23.665g 0.113g 157%
Fiber 34.4g 1.7g 131%
Phosphorus 860mg 26mg 119%
Manganese 2.723mg 0.054mg 116%
Selenium 55.2µg 0µg 100%
Copper 0.924mg 0.086mg 93%
Iron 7.72mg 0.28mg 93%
Magnesium 335mg 9mg 78%
Calcium 631mg 6mg 63%
Vitamin B1 0.62mg 0.034mg 49%
Vitamin B3 8.83mg 1.125mg 48%
Fats 30.74g 0.32g 47%
Zinc 4.58mg 0.17mg 40%
Protein 16.54g 1.06g 31%
Calories 486kcal 44kcal 22%
Saturated fat 3.33g 0.025g 15%
Folate 49µg 5µg 11%
Vitamin B2 0.17mg 0.027mg 11%
Carbs 42.12g 10.55g 11%
Monounsaturated fat 2.309g 0.088g 6%
Potassium 407mg 201mg 6%
Vitamin C 1.6mg 5.4mg 4%
Vitamin B5 0.185mg 4%
Fructose 1.37g 2%
Vitamin A 17µg 2%
Vitamin E 0.5mg 0.77mg 2%
Vitamin K 2.2µg 2%
Vitamin B6 0.025mg 2%
Sodium 16mg 0mg 1%
Choline 6.2mg 1%
Net carbs 7.72g 8.85g N/A
Sugar 7.89g N/A
Starch 0.07g 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.005mg 0%
Threonine 0.709mg 0.009mg 0%
Isoleucine 0.801mg 0.009mg 0%
Leucine 1.371mg 0.014mg 0%
Lysine 0.97mg 0.016mg 0%
Methionine 0.588mg 0.006mg 0%
Phenylalanine 1.016mg 0.021mg 0%
Valine 0.95mg 0.013mg 0%
Histidine 0.531mg 0.008mg 0%
Omega-3 - ALA 17.83g 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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +1460.4%
Contains more FatsFats +9506.3%
Contains more CarbsCarbs +299.2%
Contains more OtherOther +900%
Contains more WaterWater +1410.2%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +2523.9%
Contains more Poly. FatPolyunsaturated fat +20842.5%
Contains less Sat. FatSaturated fat -99.2%

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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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.