Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
almond extract
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and almond extract:
Chia seed is high in calories and almond extract has 88% less calories than chia seed - chia seed has 486 calories per 100 grams and almond extract has 56 calories.
For macronutrient ratios, chia seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to almond extract per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for almond extract, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Almond Extract | |
|---|---|---|
| Protein | 13% | ~ |
| Carbohydrates | 33% | 100% |
| Fat | 54% | ~ |
| Alcohol | ~ | ~ |
Chia seed is high in carbohydrates and almond extract has 66% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and almond extract has 14.4g of carbohydrates.
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than almond extract - chia seed has 34.4g of dietary fiber per 100 grams and almond extract does not contain significant amounts.
Chia seed has signficantly less sugar than almond extract - almond extract has 14.4g of sugar per 100 grams and chia seed does not contain significant amounts.
Chia seed is an excellent source of protein and it has 550 times more protein than almond extract - chia seed has 16.5g of protein per 100 grams and almond extract has 0.03g of protein.
Almond extract has less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and almond extract does not contain significant amounts.
Both chia seeds and almond extract are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and almond extract does not contain significant amounts.
Chia seed has more Vitamin C than almond extract - chia seed has 1.6mg of Vitamin C per 100 grams and almond extract does not contain significant amounts.
Chia seed has more Vitamin A than almond extract - chia seed has 16.2ug of Vitamin A per 100 grams and almond extract does not contain significant amounts.
Chia seed has more Vitamin E than almond extract - chia seed has 0.5mg of Vitamin E per 100 grams and almond extract does not contain significant amounts.
Chia seed has more thiamin, riboflavin, niacin and folate, however, almond extract contains more Vitamin B6.
| Chia Seeds | Almond Extract | |
|---|---|---|
| Thiamin | 0.62 MG | 0.003 MG |
| Riboflavin | 0.17 MG | 0.029 MG |
| Niacin | 8.83 MG | 0.129 MG |
| Pantothenic acid | ~ | 0.011 MG |
| Vitamin B6 | ~ | 0.008 MG |
| Folate | 49 UG | ~ |
Chia seed is an excellent source of calcium and it has 209 times more calcium than almond extract - chia seed has 631mg of calcium per 100 grams and almond extract has 3mg of calcium.
Chia seed is an excellent source of iron and it has 153 times more iron than almond extract - chia seed has 7.7mg of iron per 100 grams and almond extract has 0.05mg of iron.
Chia seed is an excellent source of potassium and it has more potassium than almond extract - chia seed has 407mg of potassium per 100 grams and almond extract does not contain significant amounts.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Almond Extract (Almond or vanilla extract, imitation, no alcohol) .
Chia Seeds g
()
|
Daily Values (%) |
Almond Extract g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||