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
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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 | +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% |
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 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% |
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:
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
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
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% |
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
18%
Minerals Daily Need Coverage Score
221%
121%
Comparison summary
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 22.61g)
Which food is cheaper?
Chia seeds is cheaper (difference - $6)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (16 mg)
Which food is richer in vitamins?
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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.