Chia Seeds vs Macadamia Nuts: How Do They Compare?
Chia Seeds and macadamia nuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.
In this article, we’ll put a spotlight on chia seeds and macadamia nuts and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
Chia Seeds
Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.
These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.
Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.
They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.
Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.
Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.
They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.
Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.
If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.
Chia Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).
Macadamia Nuts
Macadamia nuts (Macadamia spp.) are native to Australia and are now grown in many tropical regions worldwide.
These nuts have a creamy and slightly sweet flavor and are often used in sweet and savory dishes.
Macadamia nuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.
They are also a good source of healthy fats, including monounsaturated fats, which have been shown to have various health benefits.
There are many ways to incorporate macadamia nuts into your diet.
They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes. Macadamia nuts are also available in various forms, including whole, chopped, and ground into flour.
Macadamia nuts are widely available and can be found at most grocery stores.
They are often sold roasted or raw and can be purchased with or without the shell. It is important to store macadamia nuts in the refrigerator or freezer to keep them fresh and prevent them from going rancid.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving macadamia nuts a try. They are flavorful, versatile, and have a variety of health benefits.
Macadamia Nuts are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin E.
Chia Seeds vs Macadamia Nuts Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chia seeds vs macadamia nuts.
This comparison will start by comparing the caloric value of chia seeds and macadamia nuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Chia Seeds | Macadamia Nuts | |
---|---|---|
Energy | 486 kcal | 718 kcal |
Carbs | 42.1 g | 13.8 g |
Sugar | 4.57 g | |
Fiber | 34.4 g | 8.6 g |
Protein | 16.5 g | 7.91 g |
Fat | 30.7 g | 75.8 g |
Saturated Fat | 3.33 g | 12.1 g |
Chia Seeds vs Macadamia Nuts Calories
Nuts and seeds are generally high in calories; the same goes for chia seeds and macadamia nuts, so you should consume them in moderation.
According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.
To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.
Comparing chia seeds vs macadamia nuts for weight loss, chia seeds are slightly lower in calories, with 136 calories per serving, compared to 201 calories per serving of macadamia nuts.
However, both chia seeds and macadamia nuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.
Chia Seeds vs Macadamia Nuts Protein
Nuts and seeds, including chia seeds and macadamia nuts, are an important source of plant-based protein.
Chia Seeds offer around 52% more protein than macadamia nuts.
Chia Seeds have 16.5 grams of protein per 100 grams (or 4.6g per serving), while macadamia nuts have 7.9 grams of protein per 100 grams (or 2.2g per serving).
Chia Seeds vs Macadamia Nuts Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in chia seeds and macadamia nuts.
The total amount of carbohydrates is around 67% higher in chia seeds than in macadamia nuts. They have 42.1 grams per 100 grams, compared to 13.8 grams in macadamia nuts.
There’s less sugar in chia seeds than in macadamia nuts, 100% precisely.
One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of macadamia nuts contains 1.3 grams.
Lastly, let’s take a look at the dietary fiber in chia seeds and macadamia nuts.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 9.6 grams of fiber per portion, chia seeds are a better source of fiber than macadamia nuts which offer 2.4 grams per portion.
Chia Seeds vs Macadamia Nuts Fats
Like the other nuts and seeds, fats in chia seeds and macadamia nuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in chia seeds and macadamia nuts:
- Chia Seeds: 30.7 grams per 100 grams
- Macadamia Nuts: 75.8 per 100 grams
Speaking of saturated fats, chia seeds are 73% lower in saturated fats.
Chia Seeds and macadamia nuts contain 3.3 grams and 12.1 grams of saturated fat per 100 grams, respectively.
Chia Seeds vs Macadamia Nuts Vitamins Content
This section will discuss the vitamin content of chia seeds and macadamia nuts.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chia Seeds have a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.
However, macadamia nuts have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B9 (Folate).
Chia Seeds and macadamia nuts contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins chia seeds and macadamia nuts contain side by side, so you can easily compare them.
Chia Seeds | Macadamia Nuts | |
---|---|---|
Vitamin A | 54 IU | 0 |
Vitamin C | 1.6 mg | 1.2 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.62 mg | 1.2 mg |
Vitamin B2 (Riboflavin) | 0.17 mg | 0.162 mg |
Vitamin B3 (Niacin) | 8.83 mg | 2.47 mg |
Vitamin B5 (Pantothenic acid) | 0 | 0.758 mg |
Vitamin B6 (Pyroxidine) | 0 | 0.275 mg |
Vitamin B9 (Folate) | 49 µg | 11 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.5 mg | 0.54 mg |
Vitamin K | 0 | 0 |
Chia Seeds vs Macadamia Nuts Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chia seeds and macadamia nuts comparison focuses on their mineral content.
Chia Seeds are a better source of manganese than macadamia nuts.
On the other hand, macadamia nuts have a higher amount of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc.
Chia Seeds and macadamia nuts contain the same amount of fluoride.
Check out the table below to learn how chia seeds and macadamia nuts compare when it comes to mineral contents.
Chia Seeds | Macadamia Nuts | |
---|---|---|
Calcium | 631 mg | 85 mg |
Copper | 0.924 mg | 0.756 mg |
Fluoride | 0 | 0 |
Iron | 7.72 mg | 3.69 mg |
Magnesium | 335 mg | 130 mg |
Manganese | 2.72 mg | 4.13 mg |
Phosphorus | 860 mg | 188 mg |
Potassium | 407 mg | 368 mg |
Selenium | 55.2 µg | 3.6 µg |
Sodium | 16 mg | 5 mg |
Zinc | 4.58 mg | 1.3 mg |
The Final Word
Chia Seeds and macadamia nuts are highly nutritious and excellent sources of plant-based protein and healthy fats.
Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.
Both chia seeds and macadamia nuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
- Chia Seeds Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Macadamia Nuts Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
-
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
-
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false
-
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease
-
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
-
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
-
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
-
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.