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  6. Chia seeds vs. Almond butter

Chia seeds vs. Almond butter — In-Depth Nutrition Comparison

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Differences between chia seeds and almond butter

  • Chia seeds have more fiber, selenium, iron, phosphorus, vitamin B1, vitamin B3, calcium, and manganese, while almond butter has more vitamin E and vitamin B2.
  • Almond butter's daily need coverage for vitamin E is 158% higher.
  • Almond butter contains 23 times less selenium than chia seeds. Chia seeds contain 55.2µg of selenium, while almond butter contains 2.4µg.

The food types used in this comparison are Seeds, chia seeds, dried and Nuts, almond butter, plain, without salt added.

Infographic

Chia seeds vs Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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%
Contains more PotassiumPotassium +83.8%
Contains less SodiumSodium -56.3%
~equal in Copper ~0.934mg

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1412.2%
Contains more Vitamin B3Vitamin B3 +179.9%
Contains more Vitamin EVitamin E +4742%
Contains more Vitamin B2Vitamin B2 +452.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~53µg

All nutrients comparison - raw data values

Nutrient Chia seeds Almond butter DV% diff.
Vitamin E 0.5mg 24.21mg 158%
Selenium 55.2µg 2.4µg 96%
Fiber 34.4g 10.3g 96%
Monounsaturated fat 2.309g 32.445g 75%
Polyunsaturated fat 23.665g 13.613g 67%
Vitamin B2 0.17mg 0.939mg 59%
Iron 7.72mg 3.49mg 53%
Phosphorus 860mg 508mg 50%
Vitamin B1 0.62mg 0.041mg 48%
Fats 30.74g 55.5g 38%
Vitamin B3 8.83mg 3.155mg 35%
Calcium 631mg 347mg 28%
Manganese 2.723mg 2.131mg 26%
Magnesium 335mg 279mg 13%
Zinc 4.58mg 3.29mg 12%
Potassium 407mg 748mg 10%
Protein 16.54g 20.96g 9%
Choline 52.1mg 9%
Vitamin B6 0.103mg 8%
Carbs 42.12g 18.82g 8%
Vitamin B5 0.318mg 6%
Calories 486kcal 614kcal 6%
Saturated fat 3.33g 4.152g 4%
Vitamin C 1.6mg 0mg 2%
Copper 0.924mg 0.934mg 1%
Folate 49µg 53µg 1%
Net carbs 7.72g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 16mg 7mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.159mg 0%
Threonine 0.709mg 0.555mg 0%
Isoleucine 0.801mg 0.813mg 0%
Leucine 1.371mg 1.483mg 0%
Lysine 0.97mg 0.612mg 0%
Methionine 0.588mg 0.122mg 0%
Phenylalanine 1.016mg 1.149mg 0%
Valine 0.95mg 0.937mg 0%
Histidine 0.531mg 0.55mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +123.8%
Contains more WaterWater +253.7%
Contains more OtherOther +55.8%
Contains more ProteinProtein +26.7%
Contains more FatsFats +80.5%

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% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -19.8%
Contains more Poly. FatPolyunsaturated fat +73.8%
Contains more Mono. FatMonounsaturated fat +1305.2%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.