Almonds vs Chia seeds

Almonds4

Leader

Chia seeds5

Chia seeds leads 5–4 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Chia seeds comes out ahead, winning 5 of 9 nutrient match-ups.

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

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

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
WIN3.65 g
3.4 g
Carbohydrate
3.72 g
8.67 g
Fibermore is better
2.16 g
7.08 gWIN
Total sugarsless is better
0.75 g
—
Total fat
8.62 g
6.33 g
Saturated fatless is better
WIN0.66 g
0.69 g
Sodiumless is better
WIN0.17 mg
3.29 mg
Potassiummore is better
WIN126.6 mg
83.74 mg
Calciummore is better
46.46 mg
129.84 mgWIN
Ironmore is better
0.64 mg
1.59 mgWIN
Magnesiummore is better
46.63 mg
68.93 mgWIN
Vitamin Cmore is better
0 mg
0.33 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.