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  6. Chia seeds vs. Almonds

Chia seeds vs. Almonds — In-Depth Nutrition Comparison

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What are the differences between chia seeds and almonds?

  • Chia seeds are higher in selenium, fiber, phosphorus, iron, calcium, vitamin B1, vitamin B3, and manganese, yet almonds are higher in vitamin E and vitamin B2.
  • Almonds' daily need coverage for vitamin E is 168% more.
  • Chia seeds have 13 times more selenium than almonds. While chia seeds have 55.2µg of selenium, almonds have only 4.1µg.
  • The glycemic index of almonds is lower.

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

Infographic

Chia seeds vs Almonds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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%
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%
Contains more PotassiumPotassium +80.1%
Contains more CopperCopper +11.6%
Contains less SodiumSodium -93.8%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +202.4%
Contains more Vitamin B3Vitamin B3 +144.1%
Contains more FolateFolate +11.4%
Contains more Vitamin EVitamin E +5026%
Contains more Vitamin B2Vitamin B2 +569.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Almonds DV% diff.
Vitamin E 0.5mg 25.63mg 168%
Selenium 55.2µg 4.1µg 93%
Fiber 34.4g 12.5g 88%
Polyunsaturated fat 23.665g 12.329g 76%
Vitamin B2 0.17mg 1.138mg 74%
Monounsaturated fat 2.309g 31.551g 73%
Phosphorus 860mg 481mg 54%
Iron 7.72mg 3.71mg 50%
Calcium 631mg 269mg 36%
Vitamin B1 0.62mg 0.205mg 35%
Vitamin B3 8.83mg 3.618mg 33%
Fats 30.74g 49.93g 30%
Manganese 2.723mg 2.179mg 24%
Magnesium 335mg 270mg 15%
Zinc 4.58mg 3.12mg 13%
Copper 0.924mg 1.031mg 12%
Vitamin B6 0.137mg 11%
Potassium 407mg 733mg 10%
Vitamin B5 0.471mg 9%
Protein 16.54g 21.15g 9%
Choline 52.1mg 9%
Carbs 42.12g 21.55g 7%
Calories 486kcal 579kcal 5%
Saturated fat 3.33g 3.802g 2%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 1mg 1%
Folate 49µg 44µg 1%
Net carbs 7.72g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.14g 0.015g N/A
Tryptophan 0.436mg 0.211mg 0%
Threonine 0.709mg 0.601mg 0%
Isoleucine 0.801mg 0.751mg 0%
Leucine 1.371mg 1.473mg 0%
Lysine 0.97mg 0.568mg 0%
Methionine 0.588mg 0.157mg 0%
Phenylalanine 1.016mg 1.132mg 0%
Valine 0.95mg 0.855mg 0%
Histidine 0.531mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 17.83g 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 5.835g 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +95.5%
Contains more WaterWater +31.5%
Contains more OtherOther +62.2%
Contains more ProteinProtein +27.9%
Contains more FatsFats +62.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -12.4%
Contains more Poly. FatPolyunsaturated fat +91.9%
Contains more Mono. FatMonounsaturated fat +1266.4%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.