Chia Seeds vs Almond Butter
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Chia Seeds is lighter per 100 g: 517 kcal against 614 kcal.
- Chia Seeds leads in 10 micronutrients, including Thiamin (B1), Niacin (B3), Vitamin B6.
- Almond Butter leads in 32 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Folate.
Per 100 calories
| Nutrient | Chia Seeds | Almond Butter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.29 g | 3.42 g |
| Carbs | 7.41 g | 3.06 g |
| Fat | 6.36 g | 9.04 g |
| Vitamins | ||
| Thiamin (B1) | 0.097 mg | 0.007 mg |
| Riboflavin (B2) | 0 mg | 0.153 mg |
| Niacin (B3) | 1.68 mg | 0.515 mg |
| Pantothenic Acid (B5) | 0 mg | 0.052 mg |
| Vitamin B6 | 0.039 mg | 0.017 mg |
| Folate | 0 µg | 8.63 µg |
| Choline | 0 mg | 8.49 mg |
| Vitamin E | 0 mg | 3.94 mg |
| Minerals | ||
| Calcium | 115 mg | 56.5 mg |
| Iron | 1.17 mg | 0.568 mg |
| Magnesium | 63.1 mg | 45.4 mg |
| Phosphorus | 134 mg | 82.7 mg |
| Potassium | 124 mg | 122 mg |
| Sodium | 0 mg | 1.14 mg |
| Zinc | 1.08 mg | 0.536 mg |
| Copper | 0.304 mg | 0.152 mg |
| Manganese | 1.46 mg | 0.347 mg |
| Selenium | 0 µg | 0.391 µg |
| Carbohydrates | ||
| Fiber | 0 g | 1.68 g |
| Sugar | 0 g | 0.721 g |
| Starch | 0 g | 0.013 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 2.21 g |
| Monounsaturated Fat | 0 g | 5.28 g |
| Saturated Fat | 0 g | 0.676 g |
| Omega-6 (Linoleic Acid) | 0 g | 2.21 g |
| Amino Acids | ||
| Histidine | 0 g | 0.09 g |
| Isoleucine | 0 g | 0.132 g |
| Leucine | 0 g | 0.241 g |
| Lysine | 0 g | 0.1 g |
| Methionine | 0 g | 0.02 g |
| Cystine | 0 g | 0.039 g |
| Phenylalanine | 0 g | 0.187 g |
| Tyrosine | 0 g | 0.097 g |
| Threonine | 0 g | 0.09 g |
| Tryptophan | 0 g | 0.026 g |
| Valine | 0 g | 0.153 g |
| Arginine | 0 g | 0.388 g |
| Alanine | 0 g | 0.161 g |
| Serine | 0 g | 0.391 g |
| Proline | 0 g | 0.963 g |
| Glycine | 0 g | 0.239 g |
| Aspartic Acid | 0 g | 0.149 g |
| Glutamic Acid | 0 g | 0.151 g |
Per 100 grams
| Nutrient | Chia Seeds | Almond Butter |
|---|---|---|
| Calories | 517 kcal | 614 kcal |
| Protein | 17 g | 21 g |
| Carbs | 38.3 g | 18.8 g |
| Fat | 32.9 g | 55.5 g |
| Vitamins | ||
| Thiamin (B1) | 0.5 mg | 0.041 mg |
| Riboflavin (B2) | 0 mg | 0.939 mg |
| Niacin (B3) | 8.68 mg | 3.16 mg |
| Pantothenic Acid (B5) | 0 mg | 0.318 mg |
| Vitamin B6 | 0.202 mg | 0.103 mg |
| Folate | 0 µg | 53 µg |
| Choline | 0 mg | 52.1 mg |
| Vitamin E | 0 mg | 24.2 mg |
| Minerals | ||
| Calcium | 595 mg | 347 mg |
| Iron | 6.04 mg | 3.49 mg |
| Magnesium | 326 mg | 279 mg |
| Phosphorus | 691 mg | 508 mg |
| Potassium | 642 mg | 748 mg |
| Sodium | 0 mg | 7 mg |
| Zinc | 5.56 mg | 3.29 mg |
| Copper | 1.57 mg | 0.934 mg |
| Manganese | 7.56 mg | 2.13 mg |
| Selenium | 0 µg | 2.4 µg |
| Carbohydrates | ||
| Fiber | 0 g | 10.3 g |
| Sugar | 0 g | 4.43 g |
| Starch | 0 g | 0.08 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 13.6 g |
| Monounsaturated Fat | 0 g | 32.4 g |
| Saturated Fat | 0 g | 4.15 g |
| Omega-6 (Linoleic Acid) | 0 g | 13.6 g |
| Amino Acids | ||
| Histidine | 0 g | 0.55 g |
| Isoleucine | 0 g | 0.813 g |
| Leucine | 0 g | 1.48 g |
| Lysine | 0 g | 0.612 g |
| Methionine | 0 g | 0.122 g |
| Cystine | 0 g | 0.242 g |
| Phenylalanine | 0 g | 1.15 g |
| Tyrosine | 0 g | 0.595 g |
| Threonine | 0 g | 0.555 g |
| Tryptophan | 0 g | 0.159 g |
| Valine | 0 g | 0.937 g |
| Arginine | 0 g | 2.38 g |
| Alanine | 0 g | 0.99 g |
| Serine | 0 g | 2.4 g |
| Proline | 0 g | 5.91 g |
| Glycine | 0 g | 1.47 g |
| Aspartic Acid | 0 g | 0.915 g |
| Glutamic Acid | 0 g | 0.926 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Chia Seeds and Almond Butter, including preparation variants and research-cited compound levels, or compare any two foods.