Chia seeds vs. Macadamia — In-Depth Nutrition Comparison

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What are the differences between chia seeds and macadamia?

Chia seeds are higher in fiber, phosphorus, selenium, calcium, iron, magnesium, and vitamin B3, yet macadamia is higher in manganese and vitamin B1.
Chia seeds' daily need coverage for fiber is 103% more.
Chia seeds have 15 times more selenium than macadamia. While chia seeds have 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.

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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.

Chia seeds

Macadamia

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.

Chia seeds

Macadamia

Contains more Vitamin CVitamin C	+33.3%
Contains more Vitamin B3Vitamin B3	+257.1%
Contains more FolateFolate	+345.5%

Contains more Vitamin B1Vitamin B1

+92.7%

~equal in Vitamin A ~0µg

~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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	23.665g	1.502g	148%
Monounsaturated fat	2.309g	58.877g	141%
Fiber	34.4g	8.6g	103%
Phosphorus	860mg	188mg	96%
Selenium	55.2µg	3.6µg	94%
Fats	30.74g	75.77g	69%
Manganese	2.723mg	4.131mg	61%
Calcium	631mg	85mg	55%
Iron	7.72mg	3.69mg	50%
Magnesium	335mg	130mg	49%
Vitamin B1	0.62mg	1.195mg	48%
Vitamin B3	8.83mg	2.473mg	40%
Saturated fat	3.33g	12.061g	40%
Zinc	4.58mg	1.3mg	30%
Vitamin B6		0.275mg	21%
Copper	0.924mg	0.756mg	19%
Protein	16.54g	7.91g	17%
Vitamin B5		0.758mg	15%
Calories	486kcal	718kcal	12%
Folate	49µg	11µg	10%
Carbs	42.12g	13.82g	9%
Vitamin B2	0.17mg	0.162mg	1%
Potassium	407mg	368mg	1%
Vitamin C	1.6mg	1.2mg	0%
Net carbs	7.72g	5.22g	N/A
Sugar		4.57g	N/A
Starch		1.05g	0%
Sodium	16mg	5mg	0%
Vitamin E	0.5mg	0.54mg	0%
Trans fat	0.14g		N/A
Tryptophan	0.436mg	0.067mg	0%
Threonine	0.709mg	0.37mg	0%
Isoleucine	0.801mg	0.314mg	0%
Leucine	1.371mg	0.602mg	0%
Lysine	0.97mg	0.018mg	0%
Methionine	0.588mg	0.023mg	0%
Phenylalanine	1.016mg	0.665mg	0%
Valine	0.95mg	0.363mg	0%
Histidine	0.531mg	0.195mg	0%
Fructose		0.07g	0%
Omega-3 - ALA	17.83g		N/A
Omega-6 - Linoleic acid	5.835g		N/A