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  6. Chia seeds vs. Walnut

Chia seeds vs. Walnut — In-Depth Nutrition Comparison

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Differences between chia seeds and walnut

  • Chia seeds have more fiber, selenium, phosphorus, iron, calcium, vitamin B3, magnesium, and vitamin B1, while walnut has more copper and manganese.
  • Chia seeds' daily need coverage for fiber is 111% higher.
  • Walnut contains 11 times less selenium than chia seeds. Chia seeds contain 55.2µg of selenium, while walnut contains 4.9µg.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of chia seeds is 15.

The food types used in this comparison are Seeds, chia seeds, dried and Nuts, walnuts, english.

Infographic

Chia seeds vs Walnut 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%
Walnut
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +112%
Contains more CalciumCalcium +543.9%
Contains more IronIron +165.3%
Contains more ZincZinc +48.2%
Contains more PhosphorusPhosphorus +148.6%
Contains more SeleniumSelenium +1026.5%
Contains more CopperCopper +71.6%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +25.4%
~equal in Potassium ~441mg

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%
Walnut
Walnut
7
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B3Vitamin B3 +684.9%
Contains more Vitamin EVitamin E +40%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Walnut DV% diff.
Polyunsaturated fat 23.665g 47.174g 157%
Fiber 34.4g 6.7g 111%
Selenium 55.2µg 4.9µg 91%
Copper 0.924mg 1.586mg 74%
Phosphorus 860mg 346mg 73%
Iron 7.72mg 2.91mg 60%
Fats 30.74g 65.21g 53%
Calcium 631mg 98mg 53%
Vitamin B3 8.83mg 1.125mg 48%
Magnesium 335mg 158mg 42%
Vitamin B6 0.537mg 41%
Manganese 2.723mg 3.414mg 30%
Vitamin B1 0.62mg 0.341mg 23%
Monounsaturated fat 2.309g 8.933g 17%
Zinc 4.58mg 3.09mg 14%
Saturated fat 3.33g 6.126g 13%
Folate 49µg 98µg 12%
Vitamin B5 0.57mg 11%
Carbs 42.12g 13.71g 9%
Calories 486kcal 654kcal 8%
Choline 39.2mg 7%
Protein 16.54g 15.23g 3%
Vitamin K 2.7µg 2%
Vitamin B2 0.17mg 0.15mg 2%
Vitamin E 0.5mg 0.7mg 1%
Sodium 16mg 2mg 1%
Potassium 407mg 441mg 1%
Vitamin C 1.6mg 1.3mg 0%
Net carbs 7.72g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.17mg 0%
Threonine 0.709mg 0.596mg 0%
Isoleucine 0.801mg 0.625mg 0%
Leucine 1.371mg 1.17mg 0%
Lysine 0.97mg 0.424mg 0%
Methionine 0.588mg 0.236mg 0%
Phenylalanine 1.016mg 0.711mg 0%
Valine 0.95mg 0.753mg 0%
Histidine 0.531mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +207.2%
Contains more WaterWater +42.5%
Contains more OtherOther +169.7%
Contains more FatsFats +112.1%
~equal in Protein ~15.23g

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -45.6%
Contains more Mono. FatMonounsaturated fat +286.9%
Contains more Poly. FatPolyunsaturated fat +99.3%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.