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Almonds vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between Almonds and Chia seeds?

  • Almonds are higher in Vitamin E, and Vitamin B2, yet Chia seeds is higher in Selenium, Fiber, Phosphorus, Iron, Calcium, Vitamin B1, Vitamin B3, and Manganese.
  • Almonds' daily need coverage for Vitamin E is 168% more.
  • Almonds have 7 times more Vitamin B2 than Chia seeds. While Almonds have 1.138mg of Vitamin B2, Chia seeds has only 0.17mg.

We used Nuts, almonds and Seeds, chia seeds, dried types in this article.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +80.1%
Contains more CopperCopper +11.6%
Contains less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +24.1%
Contains more CalciumCalcium +134.6%
Contains more IronIron +108.1%
Contains more ZincZinc +46.8%
Contains more PhosphorusPhosphorus +78.8%
Contains more ManganeseManganese +25%
Contains more SeleniumSelenium +1246.3%

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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin EVitamin E +5026%
Contains more Vitamin B2Vitamin B2 +569.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin B1Vitamin B1 +202.4%
Contains more Vitamin B3Vitamin B3 +144.1%
Contains more FolateFolate +11.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +27.9%
Contains more FatsFats +62.4%
Contains more CarbsCarbs +95.5%
Contains more WaterWater +31.5%
Contains more OtherOther +62.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +1266.4%
Contains less Sat. FatSaturated Fat -12.4%
Contains more Poly. FatPolyunsaturated fat +91.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almonds Chia seeds Opinion
Calories 579kcal 486kcal Almonds
Protein 21.15g 16.54g Almonds
Fats 49.93g 30.74g Almonds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 9.05g 7.72g Almonds
Carbs 21.55g 42.12g Chia seeds
Magnesium 270mg 335mg Chia seeds
Calcium 269mg 631mg Chia seeds
Potassium 733mg 407mg Almonds
Iron 3.71mg 7.72mg Chia seeds
Sugar 4.35g Chia seeds
Fiber 12.5g 34.4g Chia seeds
Copper 1.031mg 0.924mg Almonds
Zinc 3.12mg 4.58mg Chia seeds
Starch 0.72g Almonds
Phosphorus 481mg 860mg Chia seeds
Sodium 1mg 16mg Almonds
Vitamin A 2IU 54IU Chia seeds
Vitamin E 25.63mg 0.5mg Almonds
Manganese 2.179mg 2.723mg Chia seeds
Selenium 4.1µg 55.2µg Chia seeds
Vitamin B1 0.205mg 0.62mg Chia seeds
Vitamin B2 1.138mg 0.17mg Almonds
Vitamin B3 3.618mg 8.83mg Chia seeds
Vitamin B5 0.471mg Almonds
Vitamin B6 0.137mg Almonds
Folate 44µg 49µg Chia seeds
Trans Fat 0.015g 0.14g Almonds
Choline 52.1mg Almonds
Saturated Fat 3.802g 3.33g Chia seeds
Monounsaturated Fat 31.551g 2.309g Almonds
Polyunsaturated fat 12.329g 23.665g Chia seeds
Tryptophan 0.211mg 0.436mg Chia seeds
Threonine 0.601mg 0.709mg Chia seeds
Isoleucine 0.751mg 0.801mg Chia seeds
Leucine 1.473mg 1.371mg Almonds
Lysine 0.568mg 0.97mg Chia seeds
Methionine 0.157mg 0.588mg Chia seeds
Phenylalanine 1.132mg 1.016mg Almonds
Valine 0.855mg 0.95mg Chia seeds
Histidine 0.539mg 0.531mg Almonds
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g 17.83g Chia seeds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g 5.835g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds 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
78%
Almonds
32%
Chia seeds
Minerals Daily Need Coverage Score
142%
Almonds
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 0.472g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.