Walnut vs. Chia seeds — In-Depth Nutrition Comparison
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Differences between Walnut and Chia seeds
- Walnut has more Copper, and Manganese, while Chia seeds has more Fiber, Selenium, Phosphorus, Iron, Calcium, Vitamin B3, Magnesium, and Vitamin B1.
- Chia seeds's daily need coverage for Fiber is 111% higher.
- Chia seeds contains 2 times less Copper than Walnut. Walnut contains 1.586mg of Copper, while Chia seeds contains 0.924mg.
The food types used in this comparison are Nuts, walnuts, english and Seeds, chia seeds, dried.
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 CopperCopper | +71.6% |
| Contains less SodiumSodium | -87.5% |
| Contains more ManganeseManganese | +25.4% |
| 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% |
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 E Vitamin E | +40% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +∞% |
| 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% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more FatsFats | +112.1% |
| Contains more CarbsCarbs | +207.2% |
| Contains more WaterWater | +42.5% |
| Contains more OtherOther | +169.7% |
~equal in
Protein
~16.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
6.126 g
Monounsaturated Fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
Saturated Fat:
Sat. Fat
3.33 g
Monounsaturated Fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
| Contains more Mono. FatMonounsaturated Fat | +286.9% |
| Contains more Poly. FatPolyunsaturated fat | +99.3% |
| Contains less Sat. FatSaturated Fat | -45.6% |
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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| 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 | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 654kcal | 486kcal |
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| Protein | 15.23g | 16.54g |
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| Fats | 65.21g | 30.74g |
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| Vitamin C | 1.3mg | 1.6mg |
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| Net carbs | 7.01g | 7.72g |
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| Carbs | 13.71g | 42.12g |
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| Magnesium | 158mg | 335mg |
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| Calcium | 98mg | 631mg |
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| Potassium | 441mg | 407mg |
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| Iron | 2.91mg | 7.72mg |
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| Sugar | 2.61g |
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| Fiber | 6.7g | 34.4g |
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| Copper | 1.586mg | 0.924mg |
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| Zinc | 3.09mg | 4.58mg |
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| Starch | 0.06g |
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| Phosphorus | 346mg | 860mg |
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| Sodium | 2mg | 16mg |
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| Vitamin A | 20IU | 54IU |
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| Vitamin A RAE | 1µg |
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| Vitamin E | 0.7mg | 0.5mg |
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| Manganese | 3.414mg | 2.723mg |
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| Selenium | 4.9µg | 55.2µg |
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| Vitamin B1 | 0.341mg | 0.62mg |
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| Vitamin B2 | 0.15mg | 0.17mg |
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| Vitamin B3 | 1.125mg | 8.83mg |
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| Vitamin B5 | 0.57mg |
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| Vitamin B6 | 0.537mg |
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| Vitamin K | 2.7µg |
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| Folate | 98µg | 49µg |
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| Trans Fat | 0.14g |
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| Choline | 39.2mg |
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| Saturated Fat | 6.126g | 3.33g |
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| Monounsaturated Fat | 8.933g | 2.309g |
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| Polyunsaturated fat | 47.174g | 23.665g |
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| Tryptophan | 0.17mg | 0.436mg |
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| Threonine | 0.596mg | 0.709mg |
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| Isoleucine | 0.625mg | 0.801mg |
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| Leucine | 1.17mg | 1.371mg |
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| Lysine | 0.424mg | 0.97mg |
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| Methionine | 0.236mg | 0.588mg |
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| Phenylalanine | 0.711mg | 1.016mg |
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| Valine | 0.753mg | 0.95mg |
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| Histidine | 0.391mg | 0.531mg |
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| Fructose | 0.09g |
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| Omega-3 - ALA | 17.83g |
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| Omega-6 - Linoleic acid | 5.835g |
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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
152%
221%
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 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?
?
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.