Chia Seeds vs Almonds
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 603 kcal.
- Chia Seeds leads in 10 micronutrients, including Thiamin (B1), Niacin (B3), Vitamin B6.
- Almonds leads in 35 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Folate.
Per 100 calories
| Nutrient | Chia Seeds | Almonds |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.29 g | 3.5 g |
| Carbs | 7.41 g | 3.21 g |
| Fat | 6.36 g | 8.94 g |
| Vitamins | ||
| Thiamin (B1) | 0.097 mg | 0.014 mg |
| Riboflavin (B2) | 0 mg | 0.164 mg |
| Niacin (B3) | 1.68 mg | 0.606 mg |
| Pantothenic Acid (B5) | 0 mg | 0.046 mg |
| Vitamin B6 | 0.039 mg | 0.021 mg |
| Folate | 0 µg | 6.8 µg |
| Choline | 0 mg | 8.65 mg |
| Vitamin E | 0 mg | 4.14 mg |
| Minerals | ||
| Calcium | 115 mg | 46.4 mg |
| Iron | 1.17 mg | 0.615 mg |
| Magnesium | 63.1 mg | 45.9 mg |
| Phosphorus | 134 mg | 77.8 mg |
| Potassium | 124 mg | 117 mg |
| Sodium | 0 mg | 0.332 mg |
| Zinc | 1.08 mg | 0.529 mg |
| Copper | 0.304 mg | 0.171 mg |
| Manganese | 1.46 mg | 0.389 mg |
| Selenium | 0 µg | 0.506 µg |
| Carbohydrates | ||
| Fiber | 0 g | 1.78 g |
| Sugar | 0 g | 0.781 g |
| Starch | 0 g | 0.107 g |
| Fructose | 0 g | 0.001 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 2.2 g |
| Monounsaturated Fat | 0 g | 5.63 g |
| Saturated Fat | 0 g | 0.689 g |
| Trans Fat | 0 g | 0.001 g |
| Omega-3 (ALA) | 0 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 0 g | 2.19 g |
| Amino Acids | ||
| Histidine | 0 g | 0.093 g |
| Isoleucine | 0 g | 0.119 g |
| Leucine | 0 g | 0.243 g |
| Lysine | 0 g | 0.096 g |
| Methionine | 0 g | 0.029 g |
| Cystine | 0 g | 0.041 g |
| Phenylalanine | 0 g | 0.188 g |
| Tyrosine | 0 g | 0.081 g |
| Threonine | 0 g | 0.106 g |
| Tryptophan | 0 g | 0.033 g |
| Valine | 0 g | 0.137 g |
| Arginine | 0 g | 0.407 g |
| Alanine | 0 g | 0.165 g |
| Serine | 0 g | 0.444 g |
| Proline | 0 g | 0.939 g |
| Glycine | 0 g | 0.24 g |
| Aspartic Acid | 0 g | 0.16 g |
| Glutamic Acid | 0 g | 0.158 g |
Per 100 grams
| Nutrient | Chia Seeds | Almonds |
|---|---|---|
| Calories | 517 kcal | 603 kcal |
| Protein | 17 g | 21.1 g |
| Carbs | 38.3 g | 19.4 g |
| Fat | 32.9 g | 53.9 g |
| Vitamins | ||
| Thiamin (B1) | 0.5 mg | 0.084 mg |
| Riboflavin (B2) | 0 mg | 0.99 mg |
| Niacin (B3) | 8.68 mg | 3.65 mg |
| Pantothenic Acid (B5) | 0 mg | 0.275 mg |
| Vitamin B6 | 0.202 mg | 0.127 mg |
| Folate | 0 µg | 41 µg |
| Choline | 0 mg | 52.1 mg |
| Vitamin E | 0 mg | 25 mg |
| Minerals | ||
| Calcium | 595 mg | 280 mg |
| Iron | 6.04 mg | 3.71 mg |
| Magnesium | 326 mg | 277 mg |
| Phosphorus | 691 mg | 469 mg |
| Potassium | 642 mg | 706 mg |
| Sodium | 0 mg | 2 mg |
| Zinc | 5.56 mg | 3.19 mg |
| Copper | 1.57 mg | 1.03 mg |
| Manganese | 7.56 mg | 2.35 mg |
| Selenium | 0 µg | 3.05 µg |
| Carbohydrates | ||
| Fiber | 0 g | 10.7 g |
| Sugar | 0 g | 4.71 g |
| Starch | 0 g | 0.645 g |
| Fructose | 0 g | 0.005 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 13.3 g |
| Monounsaturated Fat | 0 g | 34 g |
| Saturated Fat | 0 g | 4.15 g |
| Trans Fat | 0 g | 0.007 g |
| Omega-3 (ALA) | 0 g | 0.006 g |
| Omega-6 (Linoleic Acid) | 0 g | 13.2 g |
| Amino Acids | ||
| Histidine | 0 g | 0.563 g |
| Isoleucine | 0 g | 0.718 g |
| Leucine | 0 g | 1.47 g |
| Lysine | 0 g | 0.581 g |
| Methionine | 0 g | 0.172 g |
| Cystine | 0 g | 0.248 g |
| Phenylalanine | 0 g | 1.14 g |
| Tyrosine | 0 g | 0.488 g |
| Threonine | 0 g | 0.636 g |
| Tryptophan | 0 g | 0.201 g |
| Valine | 0 g | 0.823 g |
| Arginine | 0 g | 2.45 g |
| Alanine | 0 g | 0.995 g |
| Serine | 0 g | 2.68 g |
| Proline | 0 g | 5.66 g |
| Glycine | 0 g | 1.45 g |
| Aspartic Acid | 0 g | 0.964 g |
| Glutamic Acid | 0 g | 0.952 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Chia Seeds and Almonds, including preparation variants and research-cited compound levels, or compare any two foods.