Chia seeds vs. Walnut — In-Depth Nutrition Comparison
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Differences between chia seeds and walnut
- Chia seeds has more fiber, selenium, phosphorus, iron, calcium, vitamin B3, magnesium, and vitamin B1, while walnut has more copper and manganese.
- Chia seeds's daily need coverage for fiber is 111% higher.
- Walnut contains 11 times less selenium than chia seeds. Chia seeds contains 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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
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
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
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% |
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 Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
32%
32%
Minerals Daily Need Coverage Score
221%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 2.796g)
Which food is cheaper?
Chia seeds is cheaper (difference - $5)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)