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  6. Almond butter vs. Chia seeds

Almond butter vs. Chia seeds — In-Depth Nutrition Comparison

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Differences between almond butter and chia seeds

  • Almond butter has more vitamin E and vitamin B2, while chia seeds have more fiber, selenium, iron, phosphorus, vitamin B1, vitamin B3, calcium, and manganese.
  • Almond butter's daily need coverage for vitamin E is 158% higher.
  • Chia seeds contain 6 times less vitamin B2 than almond butter. Almond butter contains 0.939mg of vitamin B2, while chia seeds contain 0.17mg.

The food types used in this comparison are Nuts, almond butter, plain, without salt added and Seeds, chia seeds, dried.

Infographic

Almond butter vs Chia seeds infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +83.8%
Contains less SodiumSodium -56.3%
Contains more MagnesiumMagnesium +20.1%
Contains more CalciumCalcium +81.8%
Contains more IronIron +121.2%
Contains more ZincZinc +39.2%
Contains more PhosphorusPhosphorus +69.3%
Contains more ManganeseManganese +27.8%
Contains more SeleniumSelenium +2200%
~equal in Copper ~0.924mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin EVitamin E +4742%
Contains more Vitamin B2Vitamin B2 +452.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1412.2%
Contains more Vitamin B3Vitamin B3 +179.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~49µg

All nutrients comparison - raw data values

Nutrient Almond butter Chia seeds DV% diff.
Vitamin E 24.21mg 0.5mg 158%
Selenium 2.4µg 55.2µg 96%
Fiber 10.3g 34.4g 96%
Monounsaturated fat 32.445g 2.309g 75%
Polyunsaturated fat 13.613g 23.665g 67%
Vitamin B2 0.939mg 0.17mg 59%
Iron 3.49mg 7.72mg 53%
Phosphorus 508mg 860mg 50%
Vitamin B1 0.041mg 0.62mg 48%
Fats 55.5g 30.74g 38%
Vitamin B3 3.155mg 8.83mg 35%
Calcium 347mg 631mg 28%
Manganese 2.131mg 2.723mg 26%
Magnesium 279mg 335mg 13%
Zinc 3.29mg 4.58mg 12%
Potassium 748mg 407mg 10%
Protein 20.96g 16.54g 9%
Choline 52.1mg 9%
Vitamin B6 0.103mg 8%
Carbs 18.82g 42.12g 8%
Vitamin B5 0.318mg 6%
Calories 614kcal 486kcal 6%
Saturated fat 4.152g 3.33g 4%
Vitamin C 0mg 1.6mg 2%
Copper 0.934mg 0.924mg 1%
Folate 53µg 49µg 1%
Net carbs 8.52g 7.72g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.159mg 0.436mg 0%
Threonine 0.555mg 0.709mg 0%
Isoleucine 0.813mg 0.801mg 0%
Leucine 1.483mg 1.371mg 0%
Lysine 0.612mg 0.97mg 0%
Methionine 0.122mg 0.588mg 0%
Phenylalanine 1.149mg 1.016mg 0%
Valine 0.937mg 0.95mg 0%
Histidine 0.55mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +26.7%
Contains more FatsFats +80.5%
Contains more CarbsCarbs +123.8%
Contains more WaterWater +253.7%
Contains more OtherOther +55.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +1305.2%
Contains less Sat. FatSaturated fat -19.8%
Contains more Poly. FatPolyunsaturated fat +73.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.