Chia Seeds vs. Macadamia Nut
Nutrition comparison of Chia Seeds and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and macadamia nut:
- Both macadamia nut and chia seeds are high in calcium, calories, dietary fiber, iron and potassium.
- Chia seed has more niacin and folate, however, macadamia nut contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both macadamia nut and chia seeds are high in calories. Macadamia nut has 48% more calories than chia seed - macadamia nut has 718 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to macadamia nut per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Macadamia Nut | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 33% | 7% |
| Fat | 54% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and macadamia nut has 68% less carbohydrates than chia seed - macadamia nut has 13.4g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both macadamia nut and chia seeds are high in dietary fiber. Chia seed has 330% more dietary fiber than macadamia nut - macadamia nut has 8g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than macadamia nut - macadamia nut has 4.1g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 112% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and chia seed has 72% less saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and macadamia nut are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and macadamia nut does not contain significant amounts.
Vitamins
Vitamin C
Macadamia nut and chia seeds contain similar amounts of Vitamin C - macadamia nut has 0.7mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than macadamia nut - chia seed has 16.2ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Macadamia nut and chia seeds contain similar amounts of Vitamin E - macadamia nut has 0.57mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
The B Vitamins
Chia seed has more niacin and folate, however, macadamia nut contains more pantothenic acid and Vitamin B6. Both chia seeds and macadamia nut contain significant amounts of thiamin and riboflavin.
| Chia Seeds | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.62 MG | 0.71 MG |
| Riboflavin | 0.17 MG | 0.087 MG |
| Niacin | 8.83 MG | 2.274 MG |
| Pantothenic acid | ~ | 0.603 MG |
| Vitamin B6 | ~ | 0.359 MG |
| Folate | 49 UG | 10 UG |
Minerals
calcium
Both macadamia nut and chia seeds are high in calcium. Chia seed has 801% more calcium than macadamia nut - macadamia nut has 70mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both macadamia nut and chia seeds are high in iron. Chia seed has 191% more iron than macadamia nut - macadamia nut has 2.7mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both macadamia nut and chia seeds are high in potassium. Chia seed has 12% more potassium than macadamia nut - macadamia nut has 363mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than macadamia nut per 100 grams.
| Chia Seeds | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.196 G |
| Total | 17.83 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than macadamia nut per 100 grams.
| Chia Seeds | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.093 G | 1.944 G |
| linoleic acid | 5.835 G | 1.303 G |
| Total | 5.928 G | 3.247 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: Chia Seeds (Seeds, chia seeds, dried) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Chia Seeds g
()
|
Daily Values (%) |
Macadamia Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does macadamia nut or chia seeds contain more calories in 100 grams?Both macadamia nut and chia seeds are high in calories. Macadamia nut has 50% more calories than chia seed - macadamia nut has 718 calories in 100g and chia seed has 486 calories.
Does macadamia nut or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and macadamia nut has 70% fewer carbohydrates than chia seed - macadamia nut has 13.4g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does macadamia nut or chia seeds contain more calcium?
Both macadamia nut and chia seeds are high in calcium. Chia seed has 800% more calcium than macadamia nut - macadamia nut has 70mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does macadamia nut or chia seeds contain more iron?
Both macadamia nut and chia seeds are high in iron. Chia seed has 190% more iron than macadamia nut - macadamia nut has 2.7mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does macadamia nut or chia seeds contain more potassium?
Both macadamia nut and chia seeds are high in potassium. Chia seed has 10% more potassium than macadamia nut - macadamia nut has 363mg of potassium in 100 grams and chia seed has 407mg of potassium.