Nuts WalnutsvsChia Seeds
Nuts Walnuts has 654 calories and 15g protein per 100g. Chia Seeds has 486 calories and 17g protein per 100g Chia Seeds has more protein, Chia Seeds is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Walnuts vs Chia Seeds
Go with Chia Seeds at just 486 kcal per 100g — 26% 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 packs 16.5g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Chia Seeds is the heart-friendlier option with lower saturated fat, more fiber.
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 Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 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 Walnuts English | Seeds Chia Seeds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 654kcal33% | 486kcal24% | +168kcal |
| Protein | 15g30% | 17g33% | <0.1g |
| Total Fat | 65g84% | 31g39% | +35g |
| Saturated Fat | 6.1g31% | 3.3g17% | +2.8g |
| Trans Fat | — | 0.14g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 42g15% | <0.1g |
| Dietary Fiber | 6.7g24% | 34g123% | <0.1g |
| Sugars | 2.6g | — | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | — | — |
| Vitamin C | 1.3mg1% | 1.6mg2% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.70mg5% | 0.50mg3% | +0.20mg |
| Vitamin K | 2.7mcg2% | — | — |
| Vitamin B6 | 0.54mg32% | — | — |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 98mcg25% | 49mcg12% | +49mcg |
| Thiamin (B1) | 0.34mg28% | 0.62mg52% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 8.8mg55% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 16mg1% | <0.1mg |
| Calcium | 98mg8% | 631mg49% | <0.1mg |
| Iron | 2.9mg16% | 7.7mg43% | <0.1mg |
| Potassium | 441mg9% | 407mg9% | +34mg |
| Phosphorus | 346mg28% | 860mg69% | <0.1mg |
| Magnesium | 158mg38% | 335mg80% | <0.1mg |
| Zinc | 3.1mg28% | 4.6mg42% | <0.1mg |
| Copper | 1.6mg177% | 0.92mg103% | +0.67mg |
| Manganese | 3.4mg148% | 2.7mg118% | +0.69mg |
| Selenium | 4.9mcg9% | 55mcg100% | <0.1mcg |
🔬Nutritional Analysis
Calories: Chia Seeds is significantly lower in calories at just 486 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 35% fewer calories, making Chia Seeds the better choice for calorie-conscious diets.
Protein: Chia Seeds provides more protein with 16.5g versus 15.2g per 100g. In terms of protein-to-calorie efficiency, Chia Seeds 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 65.2g. Chia Seeds has less saturated fat (3.33g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Chia Seeds: 8.83mg vs 1.12mg), Folate (Nuts Walnuts: 98mcg vs 49mcg), Thiamin (B1) (Chia Seeds: 0.62mg vs 0.341mg).
Key Minerals: Notable mineral differences include Selenium (Chia Seeds: 55.2mcg vs 4.9mcg), Sodium (Chia Seeds: 16mg vs 2mg), Calcium (Chia Seeds: 631mg vs 98mg).
Diet Suitability: Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Walnuts or Chia Seeds?
- Chia Seeds has more protein with 16.5g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Nuts Walnuts or Chia Seeds?
- Chia Seeds is lower in calories with 486 kcal per 100g versus 654 kcal.
- Is Nuts Walnuts or Chia Seeds healthier?
- It depends on your goals. Nuts Walnuts has 654 calories and 15.2g 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 Walnuts or Chia Seeds?
- Chia Seeds is leaner with 30.7g of fat per 100g compared to 65.2g.
- Which has more fiber, Nuts Walnuts or Chia Seeds?
- Chia Seeds has more fiber with 34.4g per 100g compared to 6.7g.