Nuts AlmondsvsChia Seeds
Nuts Almonds has 579 calories and 21g protein per 100g. Chia Seeds has 486 calories and 17g protein per 100g Nuts Almonds has more protein, Chia Seeds is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Chia Seeds
Go with Chia Seeds at just 486 kcal per 100g — 16% fewer calories.
Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g fat — fat and protein slow digestion while fiber adds bulk.
Chia Seeds is the heart-friendlier option with lower saturated fat, more fiber.
Nuts Almonds provides 733mg of potassium per 100g — important for muscle function and hydration.
Chia Seeds provides 631mg of calcium per 100g — a much better source for bone health.
Chia Seeds has 7.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
Chia Seeds
Calorie-dense at 486 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Almonds | Seeds Chia Seeds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 486kcal24% | +93kcal |
| Protein | 21g42% | 17g33% | +4.7g |
| Total Fat | 50g64% | 31g39% | +19g |
| Saturated Fat | 3.8g19% | 3.3g17% | +0.47g |
| Trans Fat | <0.1g | 0.14g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 22g8% | 42g15% | <0.1g |
| Dietary Fiber | 13g45% | 34g123% | <0.1g |
| Sugars | 4.3g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 0mg0% | 1.6mg2% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 26mg171% | 0.50mg3% | +25mg |
| Vitamin K | 0mcg0% | — | — |
| Vitamin B6 | 0.14mg8% | — | — |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 44mcg11% | 49mcg12% | <0.1mcg |
| Thiamin (B1) | 0.20mg17% | 0.62mg52% | <0.1mg |
| Riboflavin (B2) | 1.1mg88% | 0.17mg13% | +0.97mg |
| Niacin (B3) | 3.6mg23% | 8.8mg55% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 16mg1% | <0.1mg |
| Calcium | 269mg21% | 631mg49% | <0.1mg |
| Iron | 3.7mg21% | 7.7mg43% | <0.1mg |
| Potassium | 733mg16% | 407mg9% | +326mg |
| Phosphorus | 481mg38% | 860mg69% | <0.1mg |
| Magnesium | 270mg64% | 335mg80% | <0.1mg |
| Zinc | 3.1mg28% | 4.6mg42% | <0.1mg |
| Copper | 1.0mg114% | 0.92mg103% | +0.11mg |
| Manganese | 2.2mg95% | 2.7mg118% | <0.1mg |
| Selenium | 4.1mcg7% | 55mcg100% | <0.1mcg |
🔬Nutritional Analysis
Calories: Chia Seeds is moderately lower in calories than Nuts Almonds, containing 486 kcal compared to 579 kcal per 100g (19% fewer calories).
Protein: Nuts Almonds provides more protein with 21.2g versus 16.5g per 100g. In terms of protein-to-calorie efficiency, Nuts Almonds offers better value for building and maintaining muscle.
Fat: Chia Seeds is the leaner option with 30.7g of total fat per 100g compared to 49.9g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Chia Seeds: 1.6mg vs 0mg), Vitamin E (Nuts Almonds: 25.6mg vs 0.5mg), Riboflavin (B2) (Nuts Almonds: 1.14mg vs 0.17mg).
Key Minerals: Notable mineral differences include Sodium (Chia Seeds: 16mg vs 1mg), Selenium (Chia Seeds: 55.2mcg vs 4.1mcg), Calcium (Chia Seeds: 631mg vs 269mg).
Diet Suitability: Nuts Almonds fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Almonds or Chia Seeds?
- Nuts Almonds has more protein with 21.2g per 100g compared to 16.5g for Chia Seeds.
- Which is lower in calories, Nuts Almonds or Chia Seeds?
- Chia Seeds is lower in calories with 486 kcal per 100g versus 579 kcal.
- Is Nuts Almonds or Chia Seeds healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g protein per 100g, while Chia Seeds has 486 calories and 16.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Almonds or Chia Seeds?
- Chia Seeds is leaner with 30.7g of fat per 100g compared to 49.9g.
- Which has more fiber, Nuts Almonds or Chia Seeds?
- Chia Seeds has more fiber with 34.4g per 100g compared to 12.5g.