Side-by-Side Comparison

Almonds (Raw) vs Chia Seeds

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

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nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-16%

Chia Seeds

Chia Seeds has fewer calories (energy) (486 kcal vs 579 kcal, 93 kcal less).

Higher Protein

+28%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 16.5 g in Chia Seeds (+4.6 g, +28%).

Higher Dietary Fiber

+175%

Chia Seeds

Chia Seeds provides 34.4 g vs 12.5 g in Almonds (Raw) (+21.9 g, +175%).

Higher Vitamin C

Chia Seeds

Chia Seeds provides 1.6 mg vs 0 mg in Almonds (Raw) (+1.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Chia Seeds100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Chia Seeds

486 kcal24% DV

Almonds (Raw) provides 579 kcal vs 486 kcal in Chia Seeds (+93 kcal, +19%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Chia Seeds

16.5 g33% DV

Almonds (Raw) provides 21.2 g vs 16.5 g in Chia Seeds (+4.6 g, +28%).

CarbohydratesChia Seeds higher

Almonds (Raw)

21.6 g8% DV

Chia Seeds

42.1 g15% DV

Chia Seeds provides 42.1 g vs 21.6 g in Almonds (Raw) (+20.6 g, +95%).

Dietary FiberChia Seeds higher

Almonds (Raw)

12.5 g45% DV

Chia Seeds

34.4 g123% DV

Chia Seeds provides 34.4 g vs 12.5 g in Almonds (Raw) (+21.9 g, +175%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Chia Seeds

30.7 g39% DV

Almonds (Raw) provides 49.9 g vs 30.7 g in Chia Seeds (+19.2 g, +62%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

Chia Seeds

0 g

Almonds (Raw) has higher total sugars (4.4 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Almonds (Raw)

0 mg

Chia Seeds

1.6 mg2% DV

Chia Seeds has higher vitamin c (1.6 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Almonds (Raw)

0 µg

Chia Seeds

3.0 µg

Chia Seeds has higher vitamin a (rae) (3.0 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Chia Seeds

0 µg

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Chia Seeds

0.50 mg3% DV

Almonds (Raw) provides 25.6 mg vs 0.50 mg in Chia Seeds (+25.1 mg, +5026%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Chia Seeds

0 µg

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin k (0 µg).

Folate (DFE)Chia Seeds higher

Almonds (Raw)

44 µg11% DV

Chia Seeds

49 µg12% DV

Chia Seeds provides 49 µg vs 44 µg in Almonds (Raw) (+5.0 µg, +11%).

Thiamin (Vitamin B1)Chia Seeds higher

Almonds (Raw)

0.21 mg17% DV

Chia Seeds

0.62 mg52% DV

Chia Seeds provides 0.62 mg vs 0.21 mg in Almonds (Raw) (+0.42 mg, +202%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Chia Seeds

0.17 mg13% DV

Almonds (Raw) provides 1.1 mg vs 0.17 mg in Chia Seeds (+0.97 mg, +569%).

Niacin (Vitamin B3)Chia Seeds higher

Almonds (Raw)

3.6 mg23% DV

Chia Seeds

8.8 mg55% DV

Chia Seeds provides 8.8 mg vs 3.6 mg in Almonds (Raw) (+5.2 mg, +144%).

Pantothenic Acid (B5)Chia Seeds higher

Almonds (Raw)

0.47 mg9% DV

Chia Seeds

0.94 mg19% DV

Chia Seeds provides 0.94 mg vs 0.47 mg in Almonds (Raw) (+0.47 mg, +100%).

Vitamin B6Almonds (Raw) higher

Almonds (Raw)

0.14 mg8% DV

Chia Seeds

0.08 mg5% DV

Almonds (Raw) provides slightly more vitamin b6 (0.14 mg vs 0.08 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Chia Seeds

0 µg

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Almonds (Raw)

1.0 mg

Chia Seeds

16.0 mg1% DV

Chia Seeds provides 16.0 mg vs 1.0 mg in Almonds (Raw) (+15.0 mg, +1500%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Chia Seeds

407 mg9% DV

Almonds (Raw) provides 733 mg vs 407 mg in Chia Seeds (+326 mg, +80%).

CalciumChia Seeds higher

Almonds (Raw)

269 mg21% DV

Chia Seeds

631 mg49% DV

Chia Seeds provides 631 mg vs 269 mg in Almonds (Raw) (+362 mg, +135%).

IronChia Seeds higher

Almonds (Raw)

3.7 mg21% DV

Chia Seeds

7.7 mg43% DV

Chia Seeds provides 7.7 mg vs 3.7 mg in Almonds (Raw) (+4.0 mg, +108%).

MagnesiumChia Seeds higher

Almonds (Raw)

270 mg64% DV

Chia Seeds

335 mg80% DV

Chia Seeds provides 335 mg vs 270 mg in Almonds (Raw) (+65.0 mg, +24%).

PhosphorusChia Seeds higher

Almonds (Raw)

481 mg38% DV

Chia Seeds

860 mg69% DV

Chia Seeds provides 860 mg vs 481 mg in Almonds (Raw) (+379 mg, +79%).

ZincChia Seeds higher

Almonds (Raw)

3.1 mg28% DV

Chia Seeds

4.6 mg42% DV

Chia Seeds provides 4.6 mg vs 3.1 mg in Almonds (Raw) (+1.5 mg, +47%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Chia Seeds

3.3 g17% DV

Almonds (Raw) provides 3.8 g vs 3.3 g in Chia Seeds (+0.47 g, +14%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Chia Seeds12 g (1 tablespoon (12 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Chia Seeds

58 kcal3% DV

Almonds (Raw) provides 162 kcal vs 58 kcal in Chia Seeds (+104 kcal, +178%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

Chia Seeds

2.0 g4% DV

Almonds (Raw) provides 5.9 g vs 2.0 g in Chia Seeds (+3.9 g, +198%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

6.0 g2% DV

Chia Seeds

5.1 g2% DV

Almonds (Raw) provides 6.0 g vs 5.1 g in Chia Seeds (+0.98 g, +19%).

Dietary FiberChia Seeds higher

Almonds (Raw)

3.5 g13% DV

Chia Seeds

4.1 g15% DV

Chia Seeds provides 4.1 g vs 3.5 g in Almonds (Raw) (+0.63 g, +18%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Chia Seeds

3.7 g5% DV

Almonds (Raw) provides 14.0 g vs 3.7 g in Chia Seeds (+10.3 g, +279%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

1.2 g2% DV

Chia Seeds

0 g

Almonds (Raw) has higher total sugars (1.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Almonds (Raw)

0 mg

Chia Seeds

0.19 mg

Chia Seeds provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Almonds (Raw)

0 µg

Chia Seeds

0.4 µg

Chia Seeds has higher vitamin a (rae) (0.4 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Chia Seeds

0 µg

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Chia Seeds

0.06 mg

Almonds (Raw) provides 7.2 mg vs 0.06 mg in Chia Seeds (+7.1 mg, +11861%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Chia Seeds

0 µg

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin k (0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

12 µg3% DV

Chia Seeds

5.9 µg1% DV

Almonds (Raw) provides 12 µg vs 5.9 µg in Chia Seeds (+6.4 µg, +110%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.06 mg5% DV

Chia Seeds

0.07 mg6% DV

Both Almonds (Raw) and Chia Seeds provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Chia Seeds

0.02 mg2% DV

Almonds (Raw) provides 0.32 mg vs 0.02 mg in Chia Seeds (+0.30 mg, +1462%).

Niacin (Vitamin B3)Similar

Almonds (Raw)

1.0 mg6% DV

Chia Seeds

1.1 mg7% DV

Both Almonds (Raw) and Chia Seeds provide similar amounts of niacin (vitamin b3) (1.0 mg).

Pantothenic Acid (B5)Similar

Almonds (Raw)

0.13 mg3% DV

Chia Seeds

0.11 mg2% DV

Both Almonds (Raw) and Chia Seeds provide similar amounts of pantothenic acid (b5) (0.13 mg).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Chia Seeds

0.01 mg1% DV

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Chia Seeds

0 µg

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Almonds (Raw)

0.28 mg

Chia Seeds

1.9 mg

Chia Seeds provides 1.9 mg vs 0.28 mg in Almonds (Raw) (+1.6 mg, +586%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

205 mg4% DV

Chia Seeds

48.8 mg1% DV

Almonds (Raw) provides 205 mg vs 48.8 mg in Chia Seeds (+156 mg, +320%).

CalciumSimilar

Almonds (Raw)

75.3 mg6% DV

Chia Seeds

75.7 mg6% DV

Both Almonds (Raw) and Chia Seeds provide similar amounts of calcium (75.3 mg).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Chia Seeds

0.93 mg5% DV

Almonds (Raw) provides 1.0 mg vs 0.93 mg in Chia Seeds (+0.11 mg, +12%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Chia Seeds

40.2 mg10% DV

Almonds (Raw) provides 75.6 mg vs 40.2 mg in Chia Seeds (+35.4 mg, +88%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Chia Seeds

103 mg8% DV

Almonds (Raw) provides 135 mg vs 103 mg in Chia Seeds (+31.5 mg, +31%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Chia Seeds

0.55 mg5% DV

Almonds (Raw) provides 0.87 mg vs 0.55 mg in Chia Seeds (+0.32 mg, +59%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Chia Seeds

0.40 g2% DV

Almonds (Raw) provides 1.1 g vs 0.40 g in Chia Seeds (+0.66 g, +166%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Chia SeedsAmount per 100 kcal (21 g)

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Almonds (Raw)

98 kcal5% DV

Chia Seeds

102 kcal5% DV

Chia Seeds provides 102 kcal vs 98 kcal in Almonds (Raw) (+4 kcal, +4%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

3.6 g7% DV

Chia Seeds

3.5 g7% DV

Almonds (Raw) provides 3.6 g vs 3.5 g in Chia Seeds (+0.12 g, +4%).

CarbohydratesChia Seeds higher

Almonds (Raw)

3.7 g1% DV

Chia Seeds

8.8 g3% DV

Chia Seeds provides 8.8 g vs 3.7 g in Almonds (Raw) (+5.2 g, +141%).

Dietary FiberChia Seeds higher

Almonds (Raw)

2.1 g8% DV

Chia Seeds

7.2 g26% DV

Chia Seeds provides 7.2 g vs 2.1 g in Almonds (Raw) (+5.1 g, +240%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Chia Seeds

6.5 g8% DV

Almonds (Raw) provides 8.5 g vs 6.5 g in Chia Seeds (+2.0 g, +31%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

0.74 g1% DV

Chia Seeds

0 g

Almonds (Raw) has higher total sugars (0.74 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Almonds (Raw)

0 mg

Chia Seeds

0.34 mg

Chia Seeds has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Almonds (Raw)

0 µg

Chia Seeds

0.6 µg

Chia Seeds has higher vitamin a (rae) (0.6 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Chia Seeds

0 µg

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Chia Seeds

0.11 mg1% DV

Almonds (Raw) provides 4.4 mg vs 0.11 mg in Chia Seeds (+4.3 mg, +4050%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Chia Seeds

0 µg

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin k (0 µg).

Folate (DFE)Chia Seeds higher

Almonds (Raw)

7.5 µg2% DV

Chia Seeds

10 µg3% DV

Chia Seeds provides 10 µg vs 7.5 µg in Almonds (Raw) (+2.8 µg, +38%).

Thiamin (Vitamin B1)Chia Seeds higher

Almonds (Raw)

0.03 mg3% DV

Chia Seeds

0.13 mg11% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Chia Seeds

0.04 mg3% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Almonds (Raw)

0.62 mg4% DV

Chia Seeds

1.9 mg12% DV

Chia Seeds provides 1.9 mg vs 0.62 mg in Almonds (Raw) (+1.2 mg, +201%).

Pantothenic Acid (B5)Chia Seeds higher

Almonds (Raw)

0.08 mg2% DV

Chia Seeds

0.20 mg4% DV

Chia Seeds provides slightly more pantothenic acid (b5) (0.20 mg vs 0.08 mg).

Vitamin B6Similar

Almonds (Raw)

0.02 mg1% DV

Chia Seeds

0.02 mg1% DV

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Chia Seeds

0 µg

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Almonds (Raw)

0.17 mg

Chia Seeds

3.4 mg

Chia Seeds provides 3.4 mg vs 0.17 mg in Almonds (Raw) (+3.2 mg, +1876%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

125 mg3% DV

Chia Seeds

85.5 mg2% DV

Almonds (Raw) provides 125 mg vs 85.5 mg in Chia Seeds (+39.1 mg, +46%).

CalciumChia Seeds higher

Almonds (Raw)

45.7 mg4% DV

Chia Seeds

133 mg10% DV

Chia Seeds provides 133 mg vs 45.7 mg in Almonds (Raw) (+86.8 mg, +190%).

IronChia Seeds higher

Almonds (Raw)

0.63 mg4% DV

Chia Seeds

1.6 mg9% DV

Chia Seeds provides 1.6 mg vs 0.63 mg in Almonds (Raw) (+0.99 mg, +157%).

MagnesiumChia Seeds higher

Almonds (Raw)

45.9 mg11% DV

Chia Seeds

70.4 mg17% DV

Chia Seeds provides 70.4 mg vs 45.9 mg in Almonds (Raw) (+24.4 mg, +53%).

PhosphorusChia Seeds higher

Almonds (Raw)

81.8 mg7% DV

Chia Seeds

181 mg14% DV

Chia Seeds provides 181 mg vs 81.8 mg in Almonds (Raw) (+98.8 mg, +121%).

ZincChia Seeds higher

Almonds (Raw)

0.53 mg5% DV

Chia Seeds

0.96 mg9% DV

Chia Seeds provides 0.96 mg vs 0.53 mg in Almonds (Raw) (+0.43 mg, +81%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Almonds (Raw)

0.65 g3% DV

Chia Seeds

0.70 g3% DV

Chia Seeds provides 0.70 g vs 0.65 g in Almonds (Raw) (+0.05 g, +8%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Chia SeedsNormalized to 300 kcal (62 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Chia Seeds

301 kcal15% DV

Both Almonds (Raw) and Chia Seeds provide similar amounts of calories (energy) (301 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

11.0 g22% DV

Chia Seeds

10.3 g21% DV

Almonds (Raw) provides 11.0 g vs 10.3 g in Chia Seeds (+0.74 g, +7%).

CarbohydratesChia Seeds higher

Almonds (Raw)

11.2 g4% DV

Chia Seeds

26.1 g9% DV

Chia Seeds provides 26.1 g vs 11.2 g in Almonds (Raw) (+14.9 g, +133%).

Dietary FiberChia Seeds higher

Almonds (Raw)

6.5 g23% DV

Chia Seeds

21.3 g76% DV

Chia Seeds provides 21.3 g vs 6.5 g in Almonds (Raw) (+14.8 g, +228%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Chia Seeds

19.1 g24% DV

Almonds (Raw) provides 26.0 g vs 19.1 g in Chia Seeds (+6.9 g, +36%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

2.3 g5% DV

Chia Seeds

0 g

Almonds (Raw) has higher total sugars (2.3 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Almonds (Raw)

0 mg

Chia Seeds

0.99 mg1% DV

Chia Seeds has higher vitamin c (0.99 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Almonds (Raw)

0 µg

Chia Seeds

1.9 µg

Chia Seeds has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Chia Seeds

0 µg

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Chia Seeds

0.31 mg2% DV

Almonds (Raw) provides 13.3 mg vs 0.31 mg in Chia Seeds (+13.0 mg, +4199%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Chia Seeds

0 µg

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin k (0 µg).

Folate (DFE)Chia Seeds higher

Almonds (Raw)

23 µg6% DV

Chia Seeds

30 µg8% DV

Chia Seeds provides 30 µg vs 23 µg in Almonds (Raw) (+7.5 µg, +33%).

Thiamin (Vitamin B1)Chia Seeds higher

Almonds (Raw)

0.11 mg9% DV

Chia Seeds

0.38 mg32% DV

Chia Seeds provides 0.38 mg vs 0.11 mg in Almonds (Raw) (+0.28 mg, +261%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Chia Seeds

0.11 mg8% DV

Almonds (Raw) provides 0.59 mg vs 0.11 mg in Chia Seeds (+0.49 mg, +461%).

Niacin (Vitamin B3)Chia Seeds higher

Almonds (Raw)

1.9 mg12% DV

Chia Seeds

5.5 mg34% DV

Chia Seeds provides 5.5 mg vs 1.9 mg in Almonds (Raw) (+3.6 mg, +191%).

Pantothenic Acid (B5)Chia Seeds higher

Almonds (Raw)

0.24 mg5% DV

Chia Seeds

0.58 mg12% DV

Chia Seeds provides 0.58 mg vs 0.24 mg in Almonds (Raw) (+0.34 mg, +138%).

Vitamin B6Similar

Almonds (Raw)

0.07 mg4% DV

Chia Seeds

0.05 mg3% DV

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Chia Seeds

0 µg

Both Almonds (Raw) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Almonds (Raw)

0.52 mg

Chia Seeds

9.9 mg

Chia Seeds provides 9.9 mg vs 0.52 mg in Almonds (Raw) (+9.4 mg, +1808%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

381 mg8% DV

Chia Seeds

252 mg5% DV

Almonds (Raw) provides 381 mg vs 252 mg in Chia Seeds (+129 mg, +51%).

CalciumChia Seeds higher

Almonds (Raw)

140 mg11% DV

Chia Seeds

391 mg30% DV

Chia Seeds provides 391 mg vs 140 mg in Almonds (Raw) (+251 mg, +180%).

IronChia Seeds higher

Almonds (Raw)

1.9 mg11% DV

Chia Seeds

4.8 mg27% DV

Chia Seeds provides 4.8 mg vs 1.9 mg in Almonds (Raw) (+2.9 mg, +148%).

MagnesiumChia Seeds higher

Almonds (Raw)

140 mg33% DV

Chia Seeds

208 mg49% DV

Chia Seeds provides 208 mg vs 140 mg in Almonds (Raw) (+67.3 mg, +48%).

PhosphorusChia Seeds higher

Almonds (Raw)

250 mg20% DV

Chia Seeds

533 mg43% DV

Chia Seeds provides 533 mg vs 250 mg in Almonds (Raw) (+283 mg, +113%).

ZincChia Seeds higher

Almonds (Raw)

1.6 mg15% DV

Chia Seeds

2.8 mg26% DV

Chia Seeds provides 2.8 mg vs 1.6 mg in Almonds (Raw) (+1.2 mg, +75%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Almonds (Raw)

2.0 g10% DV

Chia Seeds

2.1 g10% DV

Chia Seeds provides 2.1 g vs 2.0 g in Almonds (Raw) (+0.09 g, +4%).

Almonds (Raw) vs Chia Seeds

Almonds (Raw)

Chia Seeds

Nutritional Takeaways

Comparison Summary