Chia Seeds vs. Walnut
Nutrition comparison of Chia Seeds and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and walnut:
- Both walnut and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Chia seed has more niacin, however, walnut contains more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and chia seeds are high in calories. Walnut has 35% more calories than chia seed - walnut has 654 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Walnut | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 33% | 8% |
| Fat | 54% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and walnut has 67% less carbohydrates than chia seed - walnut has 13.7g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both walnut and chia seeds are high in dietary fiber. Chia seed has 413% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both walnut and chia seeds are high in protein. Walnut is very similar to walnut for protein - walnut has 15.2g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Walnut is high in saturated fat and chia seed has 46% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and walnut are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut and chia seeds contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Walnut and chia seeds contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Walnut and chia seeds contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Walnut and chia seeds contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more niacin, however, walnut contains more pantothenic acid, Vitamin B6 and folate. Both chia seeds and walnut contain significant amounts of thiamin and riboflavin.
| Chia Seeds | Walnut | |
|---|---|---|
| Thiamin | 0.62 MG | 0.341 MG |
| Riboflavin | 0.17 MG | 0.15 MG |
| Niacin | 8.83 MG | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | ~ | 0.537 MG |
| Folate | 49 UG | 98 UG |
Minerals
calcium
Both walnut and chia seeds are high in calcium. Chia seed has 544% more calcium than walnut - walnut has 98mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both walnut and chia seeds are high in iron. Chia seed has 165% more iron than walnut - walnut has 2.9mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both walnut and chia seeds are high in potassium. Walnut has a little more potassium (8%) than chia seed by weight - walnut has 441mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chia seeds and walnut contain significant amounts of alpha linoleic acid (ALA).
| Chia Seeds | Walnut | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 9.08 G |
| Total | 17.83 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than chia seed per 100 grams.
| Chia Seeds | Walnut | |
|---|---|---|
| other omega 6 | 0.093 G | 0.063 G |
| linoleic acid | 5.835 G | 38.093 G |
| Total | 5.928 G | 38.156 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: Chia Seeds (Seeds, chia seeds, dried) and Walnut (Nuts, walnuts, english) .
Chia Seeds g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or chia seeds contain more calories in 100 grams?Both walnut and chia seeds are high in calories. Walnut has 40% more calories than chia seed - walnut has 654 calories in 100g and chia seed has 486 calories.
Does walnut or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and walnut has 70% fewer carbohydrates than chia seed - walnut has 13.7g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does walnut or chia seeds contain more calcium?
Both walnut and chia seeds are high in calcium. Chia seed has 540% more calcium than walnut - walnut has 98mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does walnut or chia seeds contain more iron?
Both walnut and chia seeds are high in iron. Chia seed has 170% more iron than walnut - walnut has 2.9mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does walnut or chia seeds contain more potassium?
Both walnut and chia seeds are high in potassium. Walnut has a little more potassium ( 10%) than chia seed by weight - walnut has 441mg of potassium in 100 grams and chia seed has 407mg of potassium.