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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
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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Chia seeds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
68%
Almond butter
32%
Chia seeds
Minerals Daily Need Coverage Score
141%
Almond butter
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 0.822g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.