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  6. Chia seeds vs. Nutmeg

Chia seeds vs. Nutmeg — In-Depth Nutrition Comparison

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Differences between chia seeds and nutmeg

  • Nutmeg contains less selenium, phosphorus, iron, fiber, vitamin B3, calcium, magnesium, vitamin B1, and zinc than chia seeds.
  • Nutmeg's daily need coverage for saturated fat is 113% higher.
  • Nutmeg contains 35 times less selenium than chia seeds. Chia seeds contain 55.2µg of selenium, while nutmeg contains 1.6µg.
  • The amount of saturated fat in chia seeds is lower.
  • Nutmeg has a lower glycemic index. The glycemic index of nutmeg is 0, while the glycemic index of chia seeds is 15.

The food types used in this comparison are Seeds, chia seeds, dried and Spices, nutmeg, ground.

Infographic

Chia seeds vs Nutmeg 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%
Nutmeg
Nutmeg
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more MagnesiumMagnesium +83.1%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +153.9%
Contains more ZincZinc +113%
Contains more PhosphorusPhosphorus +303.8%
Contains more SeleniumSelenium +3350%
Contains more CopperCopper +11.1%
~equal in Sodium ~16mg
~equal in Manganese ~2.9mg

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%
Nutmeg
Nutmeg
5
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +79.2%
Contains more Vitamin B2Vitamin B2 +198.2%
Contains more Vitamin B3Vitamin B3 +579.8%
Contains more Vitamin CVitamin C +87.5%
Contains more FolateFolate +55.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Nutmeg DV% diff.
Polyunsaturated fat 23.665g 0.35g 155%
Saturated fat 3.33g 25.94g 103%
Selenium 55.2µg 1.6µg 97%
Phosphorus 860mg 213mg 92%
Iron 7.72mg 3.04mg 59%
Fiber 34.4g 20.8g 54%
Vitamin B3 8.83mg 1.299mg 47%
Calcium 631mg 184mg 45%
Magnesium 335mg 183mg 36%
Vitamin B1 0.62mg 0.346mg 23%
Zinc 4.58mg 2.15mg 22%
Protein 16.54g 5.84g 21%
Vitamin B6 0.16mg 12%
Copper 0.924mg 1.027mg 11%
Vitamin B2 0.17mg 0.057mg 9%
Fats 30.74g 36.31g 9%
Manganese 2.723mg 2.9mg 8%
Folate 49µg 76µg 7%
Vitamin E 0.5mg 0mg 3%
Choline 8.8mg 2%
Monounsaturated fat 2.309g 3.22g 2%
Calories 486kcal 525kcal 2%
Potassium 407mg 350mg 2%
Carbs 42.12g 49.29g 2%
Vitamin C 1.6mg 3mg 2%
Vitamin A 5µg 1%
Net carbs 7.72g 28.49g N/A
Sugar 2.99g N/A
Sodium 16mg 16mg 0%
Trans fat 0.14g 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-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
Nutmeg
Nutmeg
3
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +183.2%
Contains more OtherOther +106%
Contains more FatsFats +18.1%
Contains more CarbsCarbs +17%
~equal in Water ~6.23g

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
Nutmeg
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Poly. FatPolyunsaturated fat +6661.4%
Contains more Mono. FatMonounsaturated fat +39.5%

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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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.