Nuts, hazelnuts or filberts vs Seeds, chia seeds
Nutrition comparison per 100 g serving
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Seeds, chia seeds wins in 14 out of 27 nutrient categories
Nuts, hazelnuts or filberts: 10
vs
Seeds, chia seeds: 14
(3 ties)
Overview
| Nutrient | Nuts, hazelnuts or filberts | Seeds, chia seeds | Winner |
|---|---|---|---|
| Calories | 646 cal | 486 cal | |
| Protein | 15.0 g | 16.5 g | |
| Carbs | 17.6 g | 42.1 g | |
| Fat | 62.4 g | 30.7 g | |
| Fiber | 9.4 g | 34.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, hazelnuts or filberts | Seeds, chia seeds | Winner |
|---|---|---|---|
| Folate, total | 88 UG | 49 UG | |
| Niacin | 2.1 MG | 8.8 MG | |
| Pantothenic acid | 0.9 MG | 0 MG | |
| Riboflavin | 0.1 MG | 0.2 MG | |
| Thiamin | 0.3 MG | 0.6 MG | |
| Vitamin A, RAE | 3 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.6 MG | 0 MG | |
| Vitamin C, total ascorbic acid | 3.8 MG | 1.6 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 15.3 MG | 0.5 MG |
Minerals
| Mineral | Nuts, hazelnuts or filberts | Seeds, chia seeds | Winner |
|---|---|---|---|
| Calcium, Ca | 123 MG | 631 MG | |
| Copper, Cu | 1.8 MG | 0.9 MG | |
| Iron, Fe | 4.4 MG | 7.7 MG | |
| Magnesium, Mg | 173 MG | 335 MG | |
| Manganese, Mn | 5.6 MG | 2.7 MG | |
| Phosphorus, P | 310 MG | 860 MG | |
| Potassium, K | 755 MG | 407 MG | |
| Selenium, Se | 4.1 UG | 55.2 UG | |
| Sodium, Na | 0 MG | 16 MG | |
| Zinc, Zn | 2.5 MG | 4.6 MG |