Almonds vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between almonds and chia seeds?

Almonds are higher in vitamin E, vitamin B2, and fats, yet chia seeds are higher in selenium, fiber, phosphorus, iron, calcium, vitamin B1, and vitamin B3.
Almonds' daily need coverage for vitamin E is 168% more.
Almonds have 7 times more vitamin B2 than chia seeds. While almonds have 1.138mg of vitamin B2, chia seeds have only 0.17mg.
The glycemic index of almonds is lower.

We used Nuts, almonds and Seeds, chia seeds, dried types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Almonds

Chia seeds

Contains more PotassiumPotassium	+80.1%
Contains more CopperCopper	+11.6%
Contains less SodiumSodium	-93.8%

Contains more MagnesiumMagnesium	+24.1%
Contains more CalciumCalcium	+134.6%
Contains more IronIron	+108.1%
Contains more ZincZinc	+46.8%
Contains more PhosphorusPhosphorus	+78.8%
Contains more ManganeseManganese	+25%
Contains more SeleniumSelenium	+1246.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Almonds

Chia seeds

Contains more Vitamin EVitamin E	+5026%
Contains more Vitamin B2Vitamin B2	+569.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+202.4%
Contains more Vitamin B3Vitamin B3	+144.1%
Contains more FolateFolate	+11.4%

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	0.003g	17.83g	1114%
Vitamin E	25.63mg	0.5mg	168%
Selenium	4.1µg	55.2µg	93%
Fiber	12.5g	34.4g	88%
Polyunsaturated fat	12.329g	23.665g	76%
Vitamin B2	1.138mg	0.17mg	74%
Monounsaturated fat	31.551g	2.309g	73%
Phosphorus	481mg	860mg	54%
Iron	3.71mg	7.72mg	50%
Omega-6 (Linoleic acid)	12.32g	5.835g	38%
Calcium	269mg	631mg	36%
Vitamin B1	0.205mg	0.62mg	35%
Vitamin B3	3.618mg	8.83mg	33%
Fats	49.93g	30.74g	30%
Manganese	2.179mg	2.723mg	24%
Magnesium	270mg	335mg	15%
Zinc	3.12mg	4.58mg	13%
Copper	1.031mg	0.924mg	12%
Vitamin B6	0.137mg		11%
Potassium	733mg	407mg	10%
Protein	21.15g	16.54g	9%
Vitamin B5	0.471mg		9%
Choline	52.1mg		9%
Carbs	21.55g	42.12g	7%
Calories	579kcal	486kcal	5%
Vitamin C	0mg	1.6mg	2%
Saturated fat	3.802g	3.33g	2%
Sodium	1mg	16mg	1%
Folate	44µg	49µg	1%
Protein per 100 calories	3.7g	3.4g	N/A
Calories per 10 g protein	274kcal	294kcal	N/A
Weight per 100 calories	17g	21g	N/A
Unsaturated / Saturated Fat ratio	12	7.8	N/A
Net carbs	9.05g	7.72g	N/A
Sugar	4.35g		N/A
Starch	0.72g		0%
Trans fat	0.015g	0.14g	N/A
Tryptophan	0.211mg	0.436mg	0%
Threonine	0.601mg	0.709mg	0%
Isoleucine	0.751mg	0.801mg	0%
Leucine	1.473mg	1.371mg	0%
Lysine	0.568mg	0.97mg	0%
Methionine	0.157mg	0.588mg	0%
Phenylalanine	1.132mg	1.016mg	0%
Valine	0.855mg	0.95mg	0%
Histidine	0.539mg	0.531mg	0%
Fructose	0.11g		0%
Omega-6 (Eicosadienoic acid)	0.002g		N/A