Almond vs. Chia seeds — In-Depth Nutrition Comparison
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What are the differences between Almond and Chia seeds?
- Almond is higher in Vitamin E , and Vitamin B2, yet Chia seeds is higher in Selenium, Fiber, Phosphorus, Iron, Calcium, Vitamin B1, Vitamin B3, and Manganese.
- Almond's daily need coverage for Vitamin E is 168% more.
- Almond has 7 times more Vitamin B2 than Chia seeds. While Almond has 1.138mg of Vitamin B2, Chia seeds has only 0.17mg.
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 E Vitamin 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% |
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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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 579kcal | 486kcal |
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| Protein | 21.15g | 16.54g |
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| Fats | 49.93g | 30.74g |
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| Vitamin C | 0mg | 1.6mg |
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| Net carbs | 9.05g | 7.72g |
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| Carbs | 21.55g | 42.12g |
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| Magnesium | 270mg | 335mg |
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| Calcium | 269mg | 631mg |
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| Potassium | 733mg | 407mg |
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| Iron | 3.71mg | 7.72mg |
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| Sugar | 4.35g |
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| Fiber | 12.5g | 34.4g |
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| Copper | 1.031mg | 0.924mg |
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| Zinc | 3.12mg | 4.58mg |
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| Starch | 0.72g |
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| Phosphorus | 481mg | 860mg |
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| Sodium | 1mg | 16mg |
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| Vitamin A | 2IU | 54IU |
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| Vitamin E | 25.63mg | 0.5mg |
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| Manganese | 2.179mg | 2.723mg |
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| Selenium | 4.1µg | 55.2µg |
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| Vitamin B1 | 0.205mg | 0.62mg |
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| Vitamin B2 | 1.138mg | 0.17mg |
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| Vitamin B3 | 3.618mg | 8.83mg |
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| Vitamin B5 | 0.471mg |
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| Vitamin B6 | 0.137mg |
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| Folate | 44µg | 49µg |
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| Trans Fat | 0.015g | 0.14g |
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| Choline | 52.1mg |
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| Saturated Fat | 3.802g | 3.33g |
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| Monounsaturated Fat | 31.551g | 2.309g |
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| Polyunsaturated fat | 12.329g | 23.665g |
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| Tryptophan | 0.211mg | 0.436mg |
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| Threonine | 0.601mg | 0.709mg |
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| Isoleucine | 0.751mg | 0.801mg |
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| Leucine | 1.473mg | 1.371mg |
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| Lysine | 0.568mg | 0.97mg |
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| Methionine | 0.157mg | 0.588mg |
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| Phenylalanine | 1.132mg | 1.016mg |
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| Valine | 0.855mg | 0.95mg |
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| Histidine | 0.539mg | 0.531mg |
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| Fructose | 0.11g |
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| Omega-3 - ALA | 0.003g | 17.83g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g | 5.835g |
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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?
Almond contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.