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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 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.

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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Walnut
Walnut
6
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% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin AVitamin A +170%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B3Vitamin B3 +684.9%
Contains more Vitamin E Vitamin E +40%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Walnut
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Walnut Opinion
Calories 486kcal 654kcal Walnut
Protein 16.54g 15.23g Chia seeds
Fats 30.74g 65.21g Walnut
Vitamin C 1.6mg 1.3mg Chia seeds
Net carbs 7.72g 7.01g Chia seeds
Carbs 42.12g 13.71g Chia seeds
Magnesium 335mg 158mg Chia seeds
Calcium 631mg 98mg Chia seeds
Potassium 407mg 441mg Walnut
Iron 7.72mg 2.91mg Chia seeds
Sugar 2.61g Chia seeds
Fiber 34.4g 6.7g Chia seeds
Copper 0.924mg 1.586mg Walnut
Zinc 4.58mg 3.09mg Chia seeds
Starch 0.06g Walnut
Phosphorus 860mg 346mg Chia seeds
Sodium 16mg 2mg Walnut
Vitamin A 54IU 20IU Chia seeds
Vitamin A RAE 1µg Walnut
Vitamin E 0.5mg 0.7mg Walnut
Manganese 2.723mg 3.414mg Walnut
Selenium 55.2µg 4.9µg Chia seeds
Vitamin B1 0.62mg 0.341mg Chia seeds
Vitamin B2 0.17mg 0.15mg Chia seeds
Vitamin B3 8.83mg 1.125mg Chia seeds
Vitamin B5 0.57mg Walnut
Vitamin B6 0.537mg Walnut
Vitamin K 2.7µg Walnut
Folate 49µg 98µg Walnut
Trans Fat 0.14g Walnut
Choline 39.2mg Walnut
Saturated Fat 3.33g 6.126g Chia seeds
Monounsaturated Fat 2.309g 8.933g Walnut
Polyunsaturated fat 23.665g 47.174g Walnut
Tryptophan 0.436mg 0.17mg Chia seeds
Threonine 0.709mg 0.596mg Chia seeds
Isoleucine 0.801mg 0.625mg Chia seeds
Leucine 1.371mg 1.17mg Chia seeds
Lysine 0.97mg 0.424mg Chia seeds
Methionine 0.588mg 0.236mg Chia seeds
Phenylalanine 1.016mg 0.711mg Chia seeds
Valine 0.95mg 0.753mg Chia seeds
Histidine 0.531mg 0.391mg Chia seeds
Fructose 0.09g Walnut
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Chia seeds
32%
Walnut
Minerals Daily Need Coverage Score
221%
Chia seeds
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 2.796g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.