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 are 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 have only 0.17mg.
- The glycemic index of almonds is lower.
We used Nuts, almonds and Seeds, chia seeds, dried types in this article.
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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.
| 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.
| 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 B1Vitamin B1 | +202.4% |
| Contains more Vitamin B3Vitamin B3 | +144.1% |
| Contains more FolateFolate | +11.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
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
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 25.63mg | 0.5mg | 168% |
| Selenium | 4.1µg | 55.2µg | 93% |
| Fiber | 12.5g | 34.4g | 88% |
| Polyunsaturated fat | 12.329g | 23.665g | 76% |
| Vitamin B2 | 1.138mg | 0.17mg | 74% |
| Monounsaturated fat | 31.551g | 2.309g | 73% |
| Phosphorus | 481mg | 860mg | 54% |
| Iron | 3.71mg | 7.72mg | 50% |
| Calcium | 269mg | 631mg | 36% |
| Vitamin B1 | 0.205mg | 0.62mg | 35% |
| Vitamin B3 | 3.618mg | 8.83mg | 33% |
| Fats | 49.93g | 30.74g | 30% |
| Manganese | 2.179mg | 2.723mg | 24% |
| Magnesium | 270mg | 335mg | 15% |
| Zinc | 3.12mg | 4.58mg | 13% |
| Copper | 1.031mg | 0.924mg | 12% |
| Vitamin B6 | 0.137mg | 11% | |
| Potassium | 733mg | 407mg | 10% |
| Vitamin B5 | 0.471mg | 9% | |
| Protein | 21.15g | 16.54g | 9% |
| Choline | 52.1mg | 9% | |
| Carbs | 21.55g | 42.12g | 7% |
| Calories | 579kcal | 486kcal | 5% |
| Saturated fat | 3.802g | 3.33g | 2% |
| Vitamin C | 0mg | 1.6mg | 2% |
| Sodium | 1mg | 16mg | 1% |
| Folate | 44µg | 49µg | 1% |
| Net carbs | 9.05g | 7.72g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | 0.14g | N/A |
| Tryptophan | 0.211mg | 0.436mg | 0% |
| Threonine | 0.601mg | 0.709mg | 0% |
| Isoleucine | 0.751mg | 0.801mg | 0% |
| Leucine | 1.473mg | 1.371mg | 0% |
| Lysine | 0.568mg | 0.97mg | 0% |
| Methionine | 0.157mg | 0.588mg | 0% |
| Phenylalanine | 1.132mg | 1.016mg | 0% |
| Valine | 0.855mg | 0.95mg | 0% |
| Histidine | 0.539mg | 0.531mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | 17.83g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
142%
221%
Comparison summary
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 0.472g)
Which food is cheaper?
Chia seeds is cheaper (difference - $2.4)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Almonds contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)