Side-by-Side Comparison

Chia Seeds vs Walnuts (English, Halves)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Clean raw walnut halves in minimalist ceramic dish

nuts seeds

Walnuts (English, Halves)

654Calories

15.2Protein

6.7Fiber

1.3Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-26%

Chia Seeds

Chia Seeds has fewer calories (energy) (486 kcal vs 654 kcal, 168 kcal less).

Higher Protein

+9%

Chia Seeds

Chia Seeds provides 16.5 g vs 15.2 g in Walnuts (English, Halves) (+1.3 g, +9%).

Higher Dietary Fiber

+413%

Chia Seeds

Chia Seeds provides 34.4 g vs 6.7 g in Walnuts (English, Halves) (+27.7 g, +413%).

Higher Vitamin C

+23%

Chia Seeds

Chia Seeds provides 1.6 mg vs 1.3 mg in Walnuts (English, Halves) (+0.30 mg, +23%).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Walnuts (English, Halves)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Chia Seeds

486 kcal24% DV

Walnuts (English, Halves)

654 kcal33% DV

Walnuts (English, Halves) provides 654 kcal vs 486 kcal in Chia Seeds (+168 kcal, +35%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

Walnuts (English, Halves)

15.2 g30% DV

Chia Seeds provides 16.5 g vs 15.2 g in Walnuts (English, Halves) (+1.3 g, +9%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Walnuts (English, Halves)

13.7 g5% DV

Chia Seeds provides 42.1 g vs 13.7 g in Walnuts (English, Halves) (+28.4 g, +207%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Walnuts (English, Halves)

6.7 g24% DV

Chia Seeds provides 34.4 g vs 6.7 g in Walnuts (English, Halves) (+27.7 g, +413%).

Total FatWalnuts (English, Halves) higher

Chia Seeds

30.7 g39% DV

Walnuts (English, Halves)

65.2 g84% DV

Walnuts (English, Halves) provides 65.2 g vs 30.7 g in Chia Seeds (+34.5 g, +112%).

Total SugarsWalnuts (English, Halves) higher

Chia Seeds

0 g

Walnuts (English, Halves)

2.6 g5% DV

Walnuts (English, Halves) has higher total sugars (2.6 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

1.6 mg2% DV

Walnuts (English, Halves)

1.3 mg1% DV

Chia Seeds provides 1.6 mg vs 1.3 mg in Walnuts (English, Halves) (+0.30 mg, +23%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

3.0 µg

Walnuts (English, Halves)

1.0 µg

Chia Seeds provides 3.0 µg vs 1.0 µg in Walnuts (English, Halves) (+2.0 µg, +200%).

Vitamin DSimilar

Chia Seeds

0 µg

Walnuts (English, Halves)

0 µg

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Chia Seeds

0.50 mg3% DV

Walnuts (English, Halves)

0.70 mg5% DV

Walnuts (English, Halves) provides 0.70 mg vs 0.50 mg in Chia Seeds (+0.20 mg, +40%).

Vitamin KWalnuts (English, Halves) higher

Chia Seeds

0 µg

Walnuts (English, Halves)

2.7 µg2% DV

Walnuts (English, Halves) has higher vitamin k (2.7 µg vs 0 µg).

Folate (DFE)Walnuts (English, Halves) higher

Chia Seeds

49 µg12% DV

Walnuts (English, Halves)

98 µg25% DV

Walnuts (English, Halves) provides 98 µg vs 49 µg in Chia Seeds (+49 µg, +100%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Walnuts (English, Halves)

0.34 mg28% DV

Chia Seeds provides 0.62 mg vs 0.34 mg in Walnuts (English, Halves) (+0.28 mg, +82%).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.17 mg13% DV

Walnuts (English, Halves)

0.15 mg12% DV

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.17 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Walnuts (English, Halves)

1.1 mg7% DV

Chia Seeds provides 8.8 mg vs 1.1 mg in Walnuts (English, Halves) (+7.7 mg, +685%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Walnuts (English, Halves)

0.57 mg11% DV

Chia Seeds provides 0.94 mg vs 0.57 mg in Walnuts (English, Halves) (+0.37 mg, +65%).

Vitamin B6Walnuts (English, Halves) higher

Chia Seeds

0.08 mg5% DV

Walnuts (English, Halves)

0.54 mg32% DV

Walnuts (English, Halves) provides 0.54 mg vs 0.08 mg in Chia Seeds (+0.46 mg, +571%).

Vitamin B12Similar

Chia Seeds

0 µg

Walnuts (English, Halves)

0 µg

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

16.0 mg1% DV

Walnuts (English, Halves)

2.0 mg

Chia Seeds provides 16.0 mg vs 2.0 mg in Walnuts (English, Halves) (+14.0 mg, +700%).

PotassiumWalnuts (English, Halves) higher

Chia Seeds

407 mg9% DV

Walnuts (English, Halves)

441 mg9% DV

Walnuts (English, Halves) provides 441 mg vs 407 mg in Chia Seeds (+34.0 mg, +8%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Walnuts (English, Halves)

98.0 mg8% DV

Chia Seeds provides 631 mg vs 98.0 mg in Walnuts (English, Halves) (+533 mg, +544%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Walnuts (English, Halves)

2.9 mg16% DV

Chia Seeds provides 7.7 mg vs 2.9 mg in Walnuts (English, Halves) (+4.8 mg, +165%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Walnuts (English, Halves)

158 mg38% DV

Chia Seeds provides 335 mg vs 158 mg in Walnuts (English, Halves) (+177 mg, +112%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Walnuts (English, Halves)

346 mg28% DV

Chia Seeds provides 860 mg vs 346 mg in Walnuts (English, Halves) (+514 mg, +149%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Walnuts (English, Halves)

3.1 mg28% DV

Chia Seeds provides 4.6 mg vs 3.1 mg in Walnuts (English, Halves) (+1.5 mg, +48%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Chia Seeds

3.3 g17% DV

Walnuts (English, Halves)

6.1 g31% DV

Walnuts (English, Halves) provides 6.1 g vs 3.3 g in Chia Seeds (+2.8 g, +84%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Walnuts (English, Halves)28 g (1 oz / 14 halves (28 g))

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Chia Seeds

58 kcal3% DV

Walnuts (English, Halves)

183 kcal9% DV

Walnuts (English, Halves) provides 183 kcal vs 58 kcal in Chia Seeds (+125 kcal, +214%).

ProteinWalnuts (English, Halves) higher

Chia Seeds

2.0 g4% DV

Walnuts (English, Halves)

4.3 g9% DV

Walnuts (English, Halves) provides 4.3 g vs 2.0 g in Chia Seeds (+2.3 g, +115%).

CarbohydratesChia Seeds higher

Chia Seeds

5.1 g2% DV

Walnuts (English, Halves)

3.8 g1% DV

Chia Seeds provides 5.1 g vs 3.8 g in Walnuts (English, Halves) (+1.2 g, +32%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

Walnuts (English, Halves)

1.9 g7% DV

Chia Seeds provides 4.1 g vs 1.9 g in Walnuts (English, Halves) (+2.3 g, +120%).

Total FatWalnuts (English, Halves) higher

Chia Seeds

3.7 g5% DV

Walnuts (English, Halves)

18.3 g23% DV

Walnuts (English, Halves) provides 18.3 g vs 3.7 g in Chia Seeds (+14.6 g, +395%).

Total SugarsWalnuts (English, Halves) higher

Chia Seeds

0 g

Walnuts (English, Halves)

0.73 g1% DV

Walnuts (English, Halves) has higher total sugars (0.73 g vs 0 g).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Chia Seeds

0.19 mg

Walnuts (English, Halves)

0.36 mg

Walnuts (English, Halves) provides 0.36 mg vs 0.19 mg in Chia Seeds (+0.17 mg, +90%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

0.4 µg

Walnuts (English, Halves)

0.3 µg

Chia Seeds provides 0.4 µg vs 0.3 µg in Walnuts (English, Halves) (+0.1 µg, +29%).

Vitamin DSimilar

Chia Seeds

0 µg

Walnuts (English, Halves)

0 µg

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Chia Seeds

0.06 mg

Walnuts (English, Halves)

0.20 mg1% DV

Walnuts (English, Halves) provides slightly more vitamin e (0.20 mg vs 0.06 mg).

Vitamin KWalnuts (English, Halves) higher

Chia Seeds

0 µg

Walnuts (English, Halves)

0.8 µg1% DV

Walnuts (English, Halves) has higher vitamin k (0.8 µg vs 0 µg).

Folate (DFE)Walnuts (English, Halves) higher

Chia Seeds

5.9 µg1% DV

Walnuts (English, Halves)

27 µg7% DV

Walnuts (English, Halves) provides 27 µg vs 5.9 µg in Chia Seeds (+22 µg, +367%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.07 mg6% DV

Walnuts (English, Halves)

0.10 mg8% DV

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.02 mg2% DV

Walnuts (English, Halves)

0.04 mg3% DV

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Walnuts (English, Halves)

0.32 mg2% DV

Chia Seeds provides 1.1 mg vs 0.32 mg in Walnuts (English, Halves) (+0.74 mg, +236%).

Pantothenic Acid (B5)Similar

Chia Seeds

0.11 mg2% DV

Walnuts (English, Halves)

0.16 mg3% DV

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of pantothenic acid (b5) (0.11 mg).

Vitamin B6Walnuts (English, Halves) higher

Chia Seeds

0.01 mg1% DV

Walnuts (English, Halves)

0.15 mg9% DV

Walnuts (English, Halves) provides slightly more vitamin b6 (0.15 mg vs 0.01 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Walnuts (English, Halves)

0 µg

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

1.9 mg

Walnuts (English, Halves)

0.56 mg

Chia Seeds provides 1.9 mg vs 0.56 mg in Walnuts (English, Halves) (+1.4 mg, +243%).

PotassiumWalnuts (English, Halves) higher

Chia Seeds

48.8 mg1% DV

Walnuts (English, Halves)

123 mg3% DV

Walnuts (English, Halves) provides 123 mg vs 48.8 mg in Chia Seeds (+74.6 mg, +153%).

CalciumChia Seeds higher

Chia Seeds

75.7 mg6% DV

Walnuts (English, Halves)

27.4 mg2% DV

Chia Seeds provides 75.7 mg vs 27.4 mg in Walnuts (English, Halves) (+48.3 mg, +176%).

IronChia Seeds higher

Chia Seeds

0.93 mg5% DV

Walnuts (English, Halves)

0.81 mg5% DV

Chia Seeds provides 0.93 mg vs 0.81 mg in Walnuts (English, Halves) (+0.11 mg, +14%).

MagnesiumWalnuts (English, Halves) higher

Chia Seeds

40.2 mg10% DV

Walnuts (English, Halves)

44.2 mg11% DV

Walnuts (English, Halves) provides 44.2 mg vs 40.2 mg in Chia Seeds (+4.0 mg, +10%).

PhosphorusChia Seeds higher

Chia Seeds

103 mg8% DV

Walnuts (English, Halves)

96.9 mg8% DV

Chia Seeds provides 103 mg vs 96.9 mg in Walnuts (English, Halves) (+6.3 mg, +7%).

ZincWalnuts (English, Halves) higher

Chia Seeds

0.55 mg5% DV

Walnuts (English, Halves)

0.87 mg8% DV

Walnuts (English, Halves) provides 0.87 mg vs 0.55 mg in Chia Seeds (+0.32 mg, +57%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Chia Seeds

0.40 g2% DV

Walnuts (English, Halves)

1.7 g9% DV

Walnuts (English, Halves) provides 1.7 g vs 0.40 g in Chia Seeds (+1.3 g, +330%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

Walnuts (English, Halves)Amount per 100 kcal (15 g)

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

102 kcal5% DV

Walnuts (English, Halves)

98 kcal5% DV

Chia Seeds provides 102 kcal vs 98 kcal in Walnuts (English, Halves) (+4 kcal, +4%).

ProteinChia Seeds higher

Chia Seeds

3.5 g7% DV

Walnuts (English, Halves)

2.3 g5% DV

Chia Seeds provides 3.5 g vs 2.3 g in Walnuts (English, Halves) (+1.2 g, +52%).

CarbohydratesChia Seeds higher

Chia Seeds

8.8 g3% DV

Walnuts (English, Halves)

2.1 g1% DV

Chia Seeds provides 8.8 g vs 2.1 g in Walnuts (English, Halves) (+6.8 g, +330%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

Walnuts (English, Halves)

1.0 g4% DV

Chia Seeds provides 7.2 g vs 1.0 g in Walnuts (English, Halves) (+6.2 g, +619%).

Total FatWalnuts (English, Halves) higher

Chia Seeds

6.5 g8% DV

Walnuts (English, Halves)

9.8 g13% DV

Walnuts (English, Halves) provides 9.8 g vs 6.5 g in Chia Seeds (+3.3 g, +52%).

Total SugarsWalnuts (English, Halves) higher

Chia Seeds

0 g

Walnuts (English, Halves)

0.39 g1% DV

Walnuts (English, Halves) has higher total sugars (0.39 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.34 mg

Walnuts (English, Halves)

0.20 mg

Chia Seeds provides 0.34 mg vs 0.20 mg in Walnuts (English, Halves) (+0.14 mg, +72%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

0.6 µg

Walnuts (English, Halves)

0.2 µg

Chia Seeds provides 0.6 µg vs 0.2 µg in Walnuts (English, Halves) (+0.5 µg, +320%).

Vitamin DSimilar

Chia Seeds

0 µg

Walnuts (English, Halves)

0 µg

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Chia Seeds

0.11 mg1% DV

Walnuts (English, Halves)

0.11 mg1% DV

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of vitamin e (0.11 mg).

Vitamin KWalnuts (English, Halves) higher

Chia Seeds

0 µg

Walnuts (English, Halves)

0.4 µg

Walnuts (English, Halves) has higher vitamin k (0.4 µg vs 0 µg).

Folate (DFE)Walnuts (English, Halves) higher

Chia Seeds

10 µg3% DV

Walnuts (English, Halves)

15 µg4% DV

Walnuts (English, Halves) provides 15 µg vs 10 µg in Chia Seeds (+4.4 µg, +43%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.13 mg11% DV

Walnuts (English, Halves)

0.05 mg4% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.04 mg3% DV

Walnuts (English, Halves)

0.02 mg2% DV

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Walnuts (English, Halves)

0.17 mg1% DV

Chia Seeds provides 1.9 mg vs 0.17 mg in Walnuts (English, Halves) (+1.7 mg, +999%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.20 mg4% DV

Walnuts (English, Halves)

0.09 mg2% DV

Chia Seeds provides slightly more pantothenic acid (b5) (0.20 mg vs 0.09 mg).

Vitamin B6Walnuts (English, Halves) higher

Chia Seeds

0.02 mg1% DV

Walnuts (English, Halves)

0.08 mg5% DV

Walnuts (English, Halves) provides slightly more vitamin b6 (0.08 mg vs 0.02 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Walnuts (English, Halves)

0 µg

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

3.4 mg

Walnuts (English, Halves)

0.30 mg

Chia Seeds provides 3.4 mg vs 0.30 mg in Walnuts (English, Halves) (+3.1 mg, +1020%).

PotassiumChia Seeds higher

Chia Seeds

85.5 mg2% DV

Walnuts (English, Halves)

66.1 mg1% DV

Chia Seeds provides 85.5 mg vs 66.1 mg in Walnuts (English, Halves) (+19.3 mg, +29%).

CalciumChia Seeds higher

Chia Seeds

133 mg10% DV

Walnuts (English, Halves)

14.7 mg1% DV

Chia Seeds provides 133 mg vs 14.7 mg in Walnuts (English, Halves) (+118 mg, +801%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

Walnuts (English, Halves)

0.44 mg2% DV

Chia Seeds provides 1.6 mg vs 0.44 mg in Walnuts (English, Halves) (+1.2 mg, +271%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Walnuts (English, Halves)

23.7 mg6% DV

Chia Seeds provides 70.4 mg vs 23.7 mg in Walnuts (English, Halves) (+46.6 mg, +197%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

Walnuts (English, Halves)

51.9 mg4% DV

Chia Seeds provides 181 mg vs 51.9 mg in Walnuts (English, Halves) (+129 mg, +248%).

ZincChia Seeds higher

Chia Seeds

0.96 mg9% DV

Walnuts (English, Halves)

0.46 mg4% DV

Chia Seeds provides 0.96 mg vs 0.46 mg in Walnuts (English, Halves) (+0.50 mg, +108%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Chia Seeds

0.70 g3% DV

Walnuts (English, Halves)

0.92 g5% DV

Walnuts (English, Halves) provides 0.92 g vs 0.70 g in Chia Seeds (+0.22 g, +31%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

Walnuts (English, Halves)Normalized to 300 kcal (46 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Walnuts (English, Halves)

301 kcal15% DV

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of calories (energy) (301 kcal).

ProteinChia Seeds higher

Chia Seeds

10.3 g21% DV

Walnuts (English, Halves)

7.0 g14% DV

Chia Seeds provides 10.3 g vs 7.0 g in Walnuts (English, Halves) (+3.2 g, +46%).

CarbohydratesChia Seeds higher

Chia Seeds

26.1 g9% DV

Walnuts (English, Halves)

6.3 g2% DV

Chia Seeds provides 26.1 g vs 6.3 g in Walnuts (English, Halves) (+19.8 g, +314%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

Walnuts (English, Halves)

3.1 g11% DV

Chia Seeds provides 21.3 g vs 3.1 g in Walnuts (English, Halves) (+18.2 g, +592%).

Total FatWalnuts (English, Halves) higher

Chia Seeds

19.1 g24% DV

Walnuts (English, Halves)

30.0 g38% DV

Walnuts (English, Halves) provides 30.0 g vs 19.1 g in Chia Seeds (+10.9 g, +57%).

Total SugarsWalnuts (English, Halves) higher

Chia Seeds

0 g

Walnuts (English, Halves)

1.2 g2% DV

Walnuts (English, Halves) has higher total sugars (1.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.99 mg1% DV

Walnuts (English, Halves)

0.60 mg1% DV

Chia Seeds provides 0.99 mg vs 0.60 mg in Walnuts (English, Halves) (+0.39 mg, +66%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

1.9 µg

Walnuts (English, Halves)

0.5 µg

Chia Seeds provides 1.9 µg vs 0.5 µg in Walnuts (English, Halves) (+1.4 µg, +304%).

Vitamin DSimilar

Chia Seeds

0 µg

Walnuts (English, Halves)

0 µg

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Chia Seeds

0.31 mg2% DV

Walnuts (English, Halves)

0.32 mg2% DV

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of vitamin e (0.31 mg).

Vitamin KWalnuts (English, Halves) higher

Chia Seeds

0 µg

Walnuts (English, Halves)

1.2 µg1% DV

Walnuts (English, Halves) has higher vitamin k (1.2 µg vs 0 µg).

Folate (DFE)Walnuts (English, Halves) higher

Chia Seeds

30 µg8% DV

Walnuts (English, Halves)

45 µg11% DV

Walnuts (English, Halves) provides 45 µg vs 30 µg in Chia Seeds (+15 µg, +48%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.38 mg32% DV

Walnuts (English, Halves)

0.16 mg13% DV

Chia Seeds provides 0.38 mg vs 0.16 mg in Walnuts (English, Halves) (+0.23 mg, +145%).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.11 mg8% DV

Walnuts (English, Halves)

0.07 mg5% DV

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Walnuts (English, Halves)

0.52 mg3% DV

Chia Seeds provides 5.5 mg vs 0.52 mg in Walnuts (English, Halves) (+5.0 mg, +958%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.58 mg12% DV

Walnuts (English, Halves)

0.26 mg5% DV

Chia Seeds provides 0.58 mg vs 0.26 mg in Walnuts (English, Halves) (+0.32 mg, +122%).

Vitamin B6Walnuts (English, Halves) higher

Chia Seeds

0.05 mg3% DV

Walnuts (English, Halves)

0.25 mg15% DV

Walnuts (English, Halves) provides 0.25 mg vs 0.05 mg in Chia Seeds (+0.20 mg, +398%).

Vitamin B12Similar

Chia Seeds

0 µg

Walnuts (English, Halves)

0 µg

Both Chia Seeds and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

9.9 mg

Walnuts (English, Halves)

0.92 mg

Chia Seeds provides 9.9 mg vs 0.92 mg in Walnuts (English, Halves) (+9.0 mg, +978%).

PotassiumChia Seeds higher

Chia Seeds

252 mg5% DV

Walnuts (English, Halves)

203 mg4% DV

Chia Seeds provides 252 mg vs 203 mg in Walnuts (English, Halves) (+49.5 mg, +24%).

CalciumChia Seeds higher

Chia Seeds

391 mg30% DV

Walnuts (English, Halves)

45.1 mg3% DV

Chia Seeds provides 391 mg vs 45.1 mg in Walnuts (English, Halves) (+346 mg, +768%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

Walnuts (English, Halves)

1.3 mg7% DV

Chia Seeds provides 4.8 mg vs 1.3 mg in Walnuts (English, Halves) (+3.4 mg, +258%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Walnuts (English, Halves)

72.7 mg17% DV

Chia Seeds provides 208 mg vs 72.7 mg in Walnuts (English, Halves) (+135 mg, +186%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

Walnuts (English, Halves)

159 mg13% DV

Chia Seeds provides 533 mg vs 159 mg in Walnuts (English, Halves) (+374 mg, +235%).

ZincChia Seeds higher

Chia Seeds

2.8 mg26% DV

Walnuts (English, Halves)

1.4 mg13% DV

Chia Seeds provides 2.8 mg vs 1.4 mg in Walnuts (English, Halves) (+1.4 mg, +100%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Chia Seeds

2.1 g10% DV

Walnuts (English, Halves)

2.8 g14% DV

Walnuts (English, Halves) provides 2.8 g vs 2.1 g in Chia Seeds (+0.76 g, +37%).

Chia Seeds vs Walnuts (English, Halves)

Chia Seeds

Walnuts (English, Halves)

Nutritional Takeaways

Comparison Summary