Chia seeds vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Chia seeds, dry, raw is higher in more vitamins & minerals

Calories (kcal)

Chia seeds —
Nuts —

Protein (g)

Chia seeds 17.0
Nuts 9.96

Carbs (g)

Chia seeds 38.3
Nuts 12.7

Fat (g)

Chia seeds 32.9
Nuts 73.3

Fiber (g)

Chia seeds —
Nuts 5.79

Quick answers

Which has more protein?

Chia seeds, dry, raw — 17.0g vs 9.96g per 100g.

Which is more nutrient-dense?

Chia seeds, dry, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Chia seeds Nuts
Macronutrients
Water 7.45 g 2.62 g
Protein 17.0 g 9.96 g
Total lipid (fat) 32.9 g 73.3 g
Carbohydrate, by difference 38.3 g 12.7 g
Fiber, total dietary — 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated — 6.47 g
Fatty acids, total monounsaturated — 39.3 g
Vitamins
Thiamin (Vitamin B1) 0.500 mg 0.548 mg
Niacin (Vitamin B3) 8.68 mg 0.946 mg
Vitamin B-6 — Pyridoxine 0.202 mg 0.171 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 595 mg 54.8 mg
Iron, Fe 6.04 mg 2.37 mg
Magnesium, Mg 326 mg 103 mg
Phosphorus, P 691 mg 253 mg
Potassium, K 642 mg 360 mg
Sodium, Na 0 mg 0 mg
Zinc, Zn 5.56 mg 3.93 mg
Copper, Cu 1.57 mg 0.906 mg
Manganese, Mn 7.56 mg 2.28 mg
Other Nutrients
Energy (Atwater General Factors) 517 kcal 750 kcal
Energy (Atwater Specific Factors) 490 kcal 700 kcal
Nitrogen 3.21 g 1.88 g
Ash 4.37 g 1.44 g
Starch 0 g —
Molybdenum, Mo — 15.6 ug
Biotin 14.5 ug 22.7 ug
Betaine — 0.700 mg
Vitamin K1 — Phylloquinone — 4.10 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
Fatty acids, total polyunsaturated — 22.9 g
Tryptophan (EAA) — 0.115 g
Threonine (EAA) — 0.303 g
Isoleucine (EAA, BCAA) — 0.365 g
Leucine (EAA, BCAA) — 0.670 g
Lysine (EAA) — 0.320 g
Methionine (EAA) — 0.168 g
Phenylalanine (EAA) — 0.463 g
Tyrosine (conditionally essential) — 0.313 g
Valine (EAA, BCAA) — 0.435 g
Arginine (conditionally essential) — 1.36 g
Histidine (EAA) — 0.262 g
Alanine — 0.438 g
Aspartic acid — 0.870 g
Glutamic acid — 2.50 g
Glycine (conditionally essential) — 0.493 g
Proline (conditionally essential) — 0.610 g
Serine — 0.540 g
Hydroxyproline — 0 g
Cysteine — 0.305 g
Daidzein — 0 mg
Genistein — 0 mg
Proanthocyanidin dimers — 42.1 mg
Proanthocyanidin trimers — 26.0 mg
Proanthocyanidin 4-6mers — 101 mg
Proanthocyanidin 7-10mers — 84.2 mg
Proanthocyanidin polymers (>10mers) — 223 mg
Apigenin — 0 mg
Luteolin — 0 mg
Myricetin — 0 mg
Quercetin — 0 mg
Flavonoids
(-)-Epicatechin — 0.820 mg
(-)-Epicatechin 3-gallate — 0 mg
(-)-Epigallocatechin — 5.63 mg
(-)-Epigallocatechin 3-gallate — 2.30 mg
(+)-Catechin — 7.24 mg
(+)-Gallocatechin — 0 mg
Choline
Choline from glycerophoshocholine — 6.10 mg
Choline from phosphatidylcholine — 23.0 mg
Choline from phosphocholine — 1.30 mg
Choline from sphingomyelin — 0 mg
Free Choline — 9.70 mg
Total Choline — 41.0 mg
Fluoride
Mean mcg/100g ** — 10.0 mg
Isoflavones
Total isoflavones — 0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Chia seeds, dry, raw nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Calcium, Ca +986% in Chia seeds, dry, raw Niacin (Vitamin B3) +817% in Chia seeds, dry, raw Manganese, Mn +231% in Chia seeds, dry, raw Magnesium, Mg +217% in Chia seeds, dry, raw

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