Almonds vs Chia seeds

Almonds3

Leader

Chia seeds6

Chia seeds leads 6–3 · 9 categories decided

Almonds: 100 g · Chia seeds: 100 g.

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 serving Equal 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.