Chia seeds vs Walnuts

Leader

Chia seeds8

Walnuts1

Chia seeds leads 8–1 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Chia seeds comes out ahead, winning 8 of 9 nutrient match-ups.

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

Pick Walnuts for less sodium.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
WIN3.4 g
2.33 g
Carbohydrate
8.67 g
2.1 g
Fibermore is better
WIN7.08 g
1.02 g
Total sugarsless is better
—
0.4 g
Total fat
6.33 g
9.97 g
Saturated fatless is better
WIN0.69 g
0.94 g
Sodiumless is better
3.29 mg
0.31 mgWIN
Potassiummore is better
WIN83.74 mg
67.43 mg
Calciummore is better
WIN129.84 mg
14.98 mg
Ironmore is better
WIN1.59 mg
0.44 mg
Magnesiummore is better
WIN68.93 mg
24.16 mg
Vitamin Cmore is better
WIN0.33 mg
0.2 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.