Margarine vs. Chia Seeds
Nutrition comparison of Margarine and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and chia seeds:
- Both chia seeds and margarine are high in calories.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, margarine contains more Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Margarine has signficantly more Vitamin K than chia seed.
- Margarine is a great source of Vitamin E.
- Margarine is an excellent source of Vitamin A.
USDA sources for nutritional information: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and margarine are high in calories. Margarine has 48% more calories than chia seed - chia seed has 486 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, margarine is lighter in protein, much lighter in carbs and much heavier in fat compared to chia seeds per calorie. Margarine has a macronutrient ratio of 0:0:100 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Chia Seeds | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 33% |
| Fat | 100% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and margarine has 98% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than margarine - chia seed has 34.4g of dietary fiber per 100 grams and margarine does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 102 times more protein than margarine - chia seed has 16.5g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Margarine is high in saturated fat and chia seed has 78% less saturated fat than margarine - chia seed has 3.3g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and chia seed has 99% less trans fat than margarine - chia seed has 0.14g of trans fat per 100 grams and margarine has 14.9g of trans fat.
Vitamins
Vitamin C
Chia seeds and margarine contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and margarine has 0.2mg of Vitamin C.
Vitamin A
Margarine is an excellent source of Vitamin A and it has more Vitamin A than chia seed - margarine has 819ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Margarine is a great source of Vitamin E and it has 17 times more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than chia seed - margarine has 93ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, margarine contains more Vitamin B6 and Vitamin B12.
| Margarine | Chia Seeds | |
|---|---|---|
| Thiamin | 0.01 MG | 0.62 MG |
| Riboflavin | 0.037 MG | 0.17 MG |
| Niacin | 0.023 MG | 8.83 MG |
| Vitamin B6 | 0.009 MG | ~ |
| Folate | 1 UG | 49 UG |
| Vitamin B12 | 0.1 UG | ~ |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 209 times more calcium than margarine - chia seed has 631mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Chia seed is an excellent source of iron and it has 127 times more iron than margarine - chia seed has 7.7mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 21 times more potassium than margarine - chia seed has 407mg of potassium per 100 grams and margarine has 18mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than margarine per 100 grams.
| Margarine | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 17.83 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than chia seed per 100 grams.
| Margarine | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.261 G | 0.093 G |
| linoleic acid | 22.252 G | 5.835 G |
| Total | 22.513 G | 5.928 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Chia Seeds (Seeds, chia seeds, dried) .
Margarine g
()
|
Daily Values (%) |
Chia Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or margarine contain more calories in 100 grams?Both chia seeds and margarine are high in calories. Margarine has 50% more calories than chia seed - chia seed has 486 calories in 100g and margarine has 717 calories.
Does chia seeds or margarine have more carbohydrates?
By weight, chia seed is high in carbohydrates and margarine has 100% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and margarine has 0.7g of carbohydrates.
Does chia seeds or margarine contain more calcium?
Chia seed is a rich source of calcium and it has 209 times more calcium than margarine - chia seed has 631mg of calcium in 100 grams and margarine has 3mg of calcium.
Does chia seeds or margarine contain more iron?
Chia seed is an abundant source of iron and it has 127 times more iron than margarine - chia seed has 7.7mg of iron in 100 grams and margarine has 0.06mg of iron.
Does chia seeds or margarine contain more potassium?
Chia seed is a rich source of potassium and it has 21 times more potassium than margarine - chia seed has 407mg of potassium in 100 grams and margarine has 18mg of potassium.