Chia seeds vs Walnuts

Leader

Chia seeds7

Walnuts2

Chia seeds leads 7–2 · 9 categories decided

Chia seeds: 100 g · Walnuts: 100 g.

The verdict

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

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

Pick Walnuts for less sodium and more potassium.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
486 kcal
654 kcal
Proteinmore is better
WIN16.54 g
15.23 g
Carbohydrate
42.12 g
13.71 g
Fibermore is better
WIN34.4 g
6.7 g
Total sugarsless is better
—
2.61 g
Total fat
30.74 g
65.21 g
Saturated fatless is better
WIN3.33 g
6.13 g
Sodiumless is better
16 mg
2 mgWIN
Potassiummore is better
407 mg
441 mgWIN
Calciummore is better
WIN631 mg
98 mg
Ironmore is better
WIN7.72 mg
2.91 mg
Magnesiummore is better
WIN335 mg
158 mg
Vitamin Cmore is better
WIN1.6 mg
1.3 mg
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.