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  6. Chia seeds vs. Macadamia

Chia seeds vs. Macadamia — In-Depth Nutrition Comparison

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What are the differences between Chia seeds and Macadamia?

  • Chia seeds is higher in Fiber, Phosphorus, Selenium, Calcium, Iron, Magnesium, and Vitamin B3, yet Macadamia is higher in Manganese, and Vitamin B1.
  • Chia seeds's daily need coverage for Fiber is 103% more.
  • Chia seeds has 15 times more Selenium than Macadamia. While Chia seeds has 55.2µg of Selenium, Macadamia has only 3.6µg.
  • The amount of Saturated Fat in Chia seeds is lower.

We used Seeds, chia seeds, dried and Nuts, macadamia nuts, raw types in this article.

Infographic

Chia seeds vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +157.7%
Contains more CalciumCalcium +642.4%
Contains more IronIron +109.2%
Contains more CopperCopper +22.2%
Contains more ZincZinc +252.3%
Contains more PhosphorusPhosphorus +357.4%
Contains more SeleniumSelenium +1433.3%
Contains less SodiumSodium -68.8%
Contains more ManganeseManganese +51.7%
~equal in Potassium ~368mg

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% 3.2% 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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +257.1%
Contains more FolateFolate +345.5%
Contains more Vitamin B1Vitamin B1 +92.7%
~equal in Vitamin E ~0.54mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.162mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +109.1%
Contains more CarbsCarbs +204.8%
Contains more WaterWater +326.5%
Contains more OtherOther +321.1%
Contains more FatsFats +146.5%

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% 81% 2%
Saturated Fat: Sat. Fat 12.061 g
Monounsaturated Fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated Fat -72.4%
Contains more Poly. FatPolyunsaturated fat +1475.6%
Contains more Mono. FatMonounsaturated Fat +2449.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Macadamia
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Macadamia Opinion
Calories 486kcal 718kcal Macadamia
Protein 16.54g 7.91g Chia seeds
Fats 30.74g 75.77g Macadamia
Vitamin C 1.6mg 1.2mg Chia seeds
Net carbs 7.72g 5.22g Chia seeds
Carbs 42.12g 13.82g Chia seeds
Magnesium 335mg 130mg Chia seeds
Calcium 631mg 85mg Chia seeds
Potassium 407mg 368mg Chia seeds
Iron 7.72mg 3.69mg Chia seeds
Sugar 4.57g Chia seeds
Fiber 34.4g 8.6g Chia seeds
Copper 0.924mg 0.756mg Chia seeds
Zinc 4.58mg 1.3mg Chia seeds
Starch 1.05g Macadamia
Phosphorus 860mg 188mg Chia seeds
Sodium 16mg 5mg Macadamia
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.54mg Macadamia
Manganese 2.723mg 4.131mg Macadamia
Selenium 55.2µg 3.6µg Chia seeds
Vitamin B1 0.62mg 1.195mg Macadamia
Vitamin B2 0.17mg 0.162mg Chia seeds
Vitamin B3 8.83mg 2.473mg Chia seeds
Vitamin B5 0.758mg Macadamia
Vitamin B6 0.275mg Macadamia
Folate 49µg 11µg Chia seeds
Trans Fat 0.14g Macadamia
Saturated Fat 3.33g 12.061g Chia seeds
Monounsaturated Fat 2.309g 58.877g Macadamia
Polyunsaturated fat 23.665g 1.502g Chia seeds
Tryptophan 0.436mg 0.067mg Chia seeds
Threonine 0.709mg 0.37mg Chia seeds
Isoleucine 0.801mg 0.314mg Chia seeds
Leucine 1.371mg 0.602mg Chia seeds
Lysine 0.97mg 0.018mg Chia seeds
Methionine 0.588mg 0.023mg Chia seeds
Phenylalanine 1.016mg 0.665mg Chia seeds
Valine 0.95mg 0.363mg Chia seeds
Histidine 0.531mg 0.195mg Chia seeds
Fructose 0.07g Macadamia
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Chia seeds
40%
Macadamia
Minerals Daily Need Coverage Score
221%
Chia seeds
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 8.731g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.