Chia seeds, dried vs Almonds
Both compared per 100 g. Almonds has 19% more calories than chia seeds, dried (579 kcal vs 486 kcal). Almonds has 28% more protein than chia seeds, dried (21.2 g vs 16.5 g). Chia seeds, dried has 2.8 times as much fiber as almonds (34.4 g vs 12.5 g). Almonds has 62% more fat than chia seeds, dried (49.9 g vs 30.7 g).
The biggest vitamin and mineral differences: Almonds has more Vitamin E (+168% DV), Chia seeds, dried has more selenium (+93% DV) and Almonds has more Riboflavin (B2) (+74% DV).
| Per 100 g | Chia seeds, dried | Almonds |
|---|---|---|
| Calories | 486 kcal | 579 kcal |
| Protein | 16.5 g | 21.2 g |
| Carbohydrates | 42.1 g | 21.6 g |
| Fiber | 34.4 g | 12.5 g |
| Sugars | not reported | 4.4 g |
| Total fat | 30.7 g | 49.9 g |
| Saturated fat | 3.3 g | 3.8 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 16 mg | 1 mg |
| Water | 5.8 g | 4.4 g |
| Sodium | 16 mg (0.7%) | 1 mg (0%) |
| Vitamin C | 1.6 mg (2%) | 0 mg (0%) |
| Vitamin E | 0.5 mg (3%) | 25.6 mg (171%) |
| Thiamin (B1) | 0.62 mg (52%) | 0.21 mg (17%) |
| Riboflavin (B2) | 0.17 mg (13%) | 1.1 mg (88%) |
| Niacin (B3) | 8.8 mg (55%) | 3.6 mg (23%) |
| Folate (B9) | 49 µg (12%) | 44 µg (11%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Calcium | 631 mg (49%) | 269 mg (21%) |
| Iron | 7.7 mg (43%) | 3.7 mg (21%) |
| Magnesium | 335 mg (80%) | 270 mg (64%) |
| Phosphorus | 860 mg (69%) | 481 mg (38%) |
| Potassium | 407 mg (9%) | 733 mg (16%) |
| Zinc | 4.6 mg (42%) | 3.1 mg (28%) |
| Copper | 0.92 mg (103%) | 1 mg (115%) |
| Manganese | 2.7 mg (118%) | 2.2 mg (95%) |
| Selenium | 55.2 µg (100%) | 4.1 µg (7%) |
| Vitamin A | not reported | 0 µg (0%) |
| Vitamin D | not reported | 0 µg (0%) |
| Vitamin K | not reported | 0 µg (0%) |
| Pantothenic acid (B5) | not reported | 0.47 mg (9%) |
| Vitamin B6 | not reported | 0.14 mg (8%) |
| Choline | not reported | 52.1 mg (9%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Chia seeds, dried
Chia seeds, dried contains 486 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 138 kcal.
Roughly 54% of its calories come from fat, with 33% from carbohydrates and 13% from protein (estimated with general energy factors).
Almonds
Almonds contains 579 kcal per 100 g. A typical serving of 1 oz, 23 whole kernels (28.4 g) provides about 164 kcal.
Roughly 72% of its calories come from fat, with 14% from carbohydrates and 14% from protein (estimated with general energy factors).