Chia Seeds vs. Nutmeg
Nutrition comparison of Chia Seeds and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and nutmeg:
- Both chia seeds and nutmeg are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Chia seed has more riboflavin and niacin, however, nutmeg contains more Vitamin B6.
- Chia seed is an excellent source of protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and nutmeg are high in calories. Nutmeg has a little more calories (8%) than chia seed by weight - chia seed has 486 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, chia seeds is heavier in protein, lighter in fat and similar to nutmeg for carbs. Chia seeds has a macronutrient ratio of 13:33:54 and for nutmeg, 4:36:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Nutmeg | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 33% | 36% |
| Fat | 54% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Both chia seeds and nutmeg are high in carbohydrates. Nutmeg has 17% more carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both chia seeds and nutmeg are high in dietary fiber. Chia seed has 65% more dietary fiber than nutmeg - chia seed has 34.4g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Chia seed has less sugar than nutmeg - nutmeg has 3g 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 183% more protein than nutmeg - chia seed has 16.5g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and chia seed has 87% less saturated fat than nutmeg - chia seed has 3.3g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
trans fat
Both chia seeds and nutmeg are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and nutmeg does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and nutmeg contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Nutmeg and chia seeds contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than nutmeg - chia seed has 0.5mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Chia seed has more riboflavin and niacin, however, nutmeg contains more Vitamin B6. Both chia seeds and nutmeg contain significant amounts of thiamin and folate.
| Chia Seeds | Nutmeg | |
|---|---|---|
| Thiamin | 0.62 MG | 0.346 MG |
| Riboflavin | 0.17 MG | 0.057 MG |
| Niacin | 8.83 MG | 1.299 MG |
| Vitamin B6 | ~ | 0.16 MG |
| Folate | 49 UG | 76 UG |
Minerals
calcium
Both chia seeds and nutmeg are high in calcium. Chia seed has 243% more calcium than nutmeg - chia seed has 631mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both chia seeds and nutmeg are high in iron. Chia seed has 154% more iron than nutmeg - chia seed has 7.7mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both chia seeds and nutmeg are high in potassium. Chia seed has 16% more potassium than nutmeg - chia seed has 407mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than nutmeg per 100 grams.
| Chia Seeds | Nutmeg | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.35 G |
| Total | 5.928 G | 0.35 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Chia Seeds or Nutmeg .
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Nutmeg (Spices, nutmeg, ground) .
Chia Seeds g
()
|
Daily Values (%) |
Nutmeg g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| 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 % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or nutmeg contain more calories in 100 grams?Both chia seeds and nutmeg are high in calories. Nutmeg has a little more calories ( 10%) than chia seed by weight - chia seed has 486 calories in 100g and nutmeg has 525 calories.
Does chia seeds or nutmeg have more carbohydrates?
By weight, both chia seeds and nutmeg are high in carbohydrates. nutmeg has 20% more carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does chia seeds or nutmeg contain more calcium?
Both chia seeds and nutmeg are high in calcium. Chia seed has 240% more calcium than nutmeg - chia seed has 631mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does chia seeds or nutmeg contain more iron?
Both chia seeds and nutmeg are high in iron. Chia seed has 150% more iron than nutmeg - chia seed has 7.7mg of iron in 100 grams and nutmeg has 3mg of iron.
Does chia seeds or nutmeg contain more potassium?
Both chia seeds and nutmeg are high in potassium. Chia seed has 20% more potassium than nutmeg - chia seed has 407mg of potassium in 100 grams and nutmeg has 350mg of potassium.