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, and magnesium, while walnut has more copper, fats, 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.

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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.

Chia seeds

Walnut

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

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.

Chia seeds

Walnut

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 AVitamin A	+∞%
Contains more Vitamin EVitamin E	+40%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+100%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	17.83g		1114%
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%
Omega-6 (Linoleic acid)	5.835g		34%
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 B2	0.17mg	0.15mg	2%
Vitamin K		2.7µg	2%
Potassium	407mg	441mg	1%
Sodium	16mg	2mg	1%
Vitamin E	0.5mg	0.7mg	1%
Protein per 100 calories	3.4g	2.3g	N/A
Calories per 10 g protein	294kcal	429kcal	N/A
Weight per 100 calories	21g	15g	N/A
Unsaturated / Saturated Fat ratio	7.8	9.2	N/A
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%