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Almonds, dry roasted
Almonds, dry roasted2
VS
Chia seeds Leader
Chia seeds7

Chia seeds leads 7–2 · 9 categories decided

Each value is per 100 g edible portion.

The verdict

Chia seeds comes out ahead, winning 7 of 9 nutrient match-ups.

Pick Almonds, dry roasted for more protein and more potassium.

Pick Chia seeds for more fiber, less saturated fat, less sodium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    598 kcal
    486 kcal
  • Proteinmore is better
    WIN20.96 g
    16.54 g
  • Carbohydrate
    21.01 g
    42.12 g
  • Fibermore is better
    10.9 g
    34.4 gWIN
  • Total sugarsless is better
    4.86 g
    —
  • Total fat
    52.54 g
    30.74 g
  • Saturated fatless is better
    4.09 g
    3.33 gWIN
  • Sodiumless is better
    234 mg
    16 mgWIN
  • Potassiummore is better
    WIN713 mg
    407 mg
  • Calciummore is better
    268 mg
    631 mgWIN
  • Ironmore is better
    3.73 mg
    7.72 mgWIN
  • Magnesiummore is better
    279 mg
    335 mgWIN
  • Vitamin Cmore is better
    0 mg
    1.6 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.