Almonds vs. Chia Seeds
Nutrition comparison of Almonds and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and chia seeds:
- Both chia seeds and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond is an excellent source of Vitamin E.
- Chia seed has more thiamin and niacin, however, almond contains more riboflavin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and almonds are high in calories. Almond has 19% more calories than chia seed - chia seed has 486 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in carbs, heavier in fat and similar to chia seeds for protein. Almonds has a macronutrient ratio of 14:14:73 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Chia Seeds | |
|---|---|---|
| Protein | 14% | 13% |
| Carbohydrates | 14% | 33% |
| Fat | 73% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and almond has 49% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both chia seeds and almonds are high in dietary fiber. Chia seed has 175% more dietary fiber than almond - chia seed has 34.4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Chia seed has less sugar than almond - almond has 4.4g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and almonds are high in protein. Almond has 28% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Chia seeds and almonds contain similar amounts of saturated fat - chia seed has 3.3g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both chia seeds and almonds are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and almond has 0.02g of trans fat.
Vitamins
Vitamin C
Chia seed has more Vitamin C than almond - chia seed has 1.6mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and chia seeds contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 50 times more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
The B Vitamins
Chia seed has more thiamin and niacin, however, almond contains more riboflavin, pantothenic acid and Vitamin B6. Both almonds and chia seeds contain significant amounts of folate.
| Almonds | Chia Seeds | |
|---|---|---|
| Thiamin | 0.205 MG | 0.62 MG |
| Riboflavin | 1.138 MG | 0.17 MG |
| Niacin | 3.618 MG | 8.83 MG |
| Pantothenic acid | 0.471 MG | ~ |
| Vitamin B6 | 0.137 MG | ~ |
| Folate | 44 UG | 49 UG |
Minerals
calcium
Both chia seeds and almonds are high in calcium. Chia seed has 135% more calcium than almond - chia seed has 631mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both chia seeds and almonds are high in iron. Chia seed has 108% more iron than almond - chia seed has 7.7mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both chia seeds and almonds are high in potassium. Almond has 80% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 17.83 G |
| Total | 0.003 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than chia seed per 100 grams.
| Almonds | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.007 G | 0.093 G |
| linoleic acid | 12.324 G | 5.835 G |
| Total | 12.331 G | 5.928 G |
Customize your serving size
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: Almonds (Nuts, almonds) and Chia Seeds (Seeds, chia seeds, dried) .
Almonds g
()
|
Daily Values (%) |
Chia Seeds 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 | |||
FAQ
Does chia seeds or almonds contain more calories in 100 grams?Both chia seeds and almonds are high in calories. Almond has 20% more calories than chia seed - chia seed has 486 calories in 100g and almond has 579 calories.
Does chia seeds or almonds have more carbohydrates?
By weight, chia seed is high in carbohydrates and almond has 50% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and almond has 21.6g of carbohydrates.
Does chia seeds or almonds contain more calcium?
Both chia seeds and almonds are high in calcium. Chia seed has 140% more calcium than almond - chia seed has 631mg of calcium in 100 grams and almond has 269mg of calcium.
Does chia seeds or almonds contain more iron?
Both chia seeds and almonds are high in iron. Chia seed has 110% more iron than almond - chia seed has 7.7mg of iron in 100 grams and almond has 3.7mg of iron.
Does chia seeds or almonds contain more potassium?
Both chia seeds and almonds are high in potassium. Almond has 80% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and almond has 733mg of potassium.