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Almonds
Almonds3
VS
Chia seeds Leader
Chia seeds6

Chia seeds leads 6–3 · 9 categories decided

Each value is per 100 g edible portion.

The verdict

Chia seeds comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Almonds for more protein, less sodium and more potassium.

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    579 kcal
    486 kcal
  • Proteinmore is better
    WIN21.15 g
    16.54 g
  • Carbohydrate
    21.55 g
    42.12 g
  • Fibermore is better
    12.5 g
    34.4 gWIN
  • Total sugarsless is better
    4.35 g
    —
  • Total fat
    49.93 g
    30.74 g
  • Saturated fatless is better
    3.8 g
    3.33 gWIN
  • Sodiumless is better
    WIN1 mg
    16 mg
  • Potassiummore is better
    WIN733 mg
    407 mg
  • Calciummore is better
    269 mg
    631 mgWIN
  • Ironmore is better
    3.71 mg
    7.72 mgWIN
  • Magnesiummore is better
    270 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.