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Plate
Brazil nuts
Brazil nuts2
VS
Chia seeds Leader
Chia seeds7

Chia seeds leads 7–2 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

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

Pick Brazil nuts for less sodium and more potassium.

Pick Chia seeds for more protein, 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
    100 kcal
    100 kcal
  • Proteinmore is better
    2.17 g
    3.4 gWIN
  • Carbohydrate
    1.78 g
    8.67 g
  • Fibermore is better
    1.14 g
    7.08 gWIN
  • Total sugarsless is better
    0.35 g
    —
  • Total fat
    10.18 g
    6.33 g
  • Saturated fatless is better
    2.45 g
    0.69 gWIN
  • Sodiumless is better
    WIN0.46 mg
    3.29 mg
  • Potassiummore is better
    WIN100 mg
    83.74 mg
  • Calciummore is better
    24.28 mg
    129.84 mgWIN
  • Ironmore is better
    0.37 mg
    1.59 mgWIN
  • Magnesiummore is better
    57.06 mg
    68.93 mgWIN
  • Vitamin Cmore is better
    0.11 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.