Nuts, walnuts vs Seeds, chia seeds
Nutrition comparison per 100 g serving
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Seeds, chia seeds wins in 15 out of 29 nutrient categories
Nuts, walnuts: 11
vs
Seeds, chia seeds: 15
(3 ties)
Overview
| Nutrient | Nuts, walnuts | Seeds, chia seeds | Winner |
|---|---|---|---|
| Calories | 654 cal | 486 cal | |
| Protein | 15.2 g | 16.5 g | |
| Carbs | 13.7 g | 42.1 g | |
| Fat | 65.2 g | 30.7 g | |
| Fiber | 6.7 g | 34.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, walnuts | Seeds, chia seeds | Winner |
|---|---|---|---|
| Choline, total | 39.2 MG | 0 MG | |
| Folate, total | 98 UG | 49 UG | |
| Niacin | 1.1 MG | 8.8 MG | |
| Pantothenic acid | 0.6 MG | 0 MG | |
| Riboflavin | 0.2 MG | 0.2 MG | |
| Thiamin | 0.3 MG | 0.6 MG | |
| Vitamin A, RAE | 1 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.5 MG | 0 MG | |
| Vitamin C, total ascorbic acid | 1.3 MG | 1.6 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.7 MG | 0.5 MG | |
| Vitamin K (phylloquinone) | 2.7 UG | 0 UG |
Minerals
| Mineral | Nuts, walnuts | Seeds, chia seeds | Winner |
|---|---|---|---|
| Calcium, Ca | 98 MG | 631 MG | |
| Copper, Cu | 1.6 MG | 0.9 MG | |
| Iron, Fe | 2.9 MG | 7.7 MG | |
| Magnesium, Mg | 158 MG | 335 MG | |
| Manganese, Mn | 3.4 MG | 2.7 MG | |
| Phosphorus, P | 346 MG | 860 MG | |
| Potassium, K | 441 MG | 407 MG | |
| Selenium, Se | 4.9 UG | 55.2 UG | |
| Sodium, Na | 2 MG | 16 MG | |
| Zinc, Zn | 3.1 MG | 4.6 MG |