Almond Butter vs. Chia Seeds
Nutrition comparison of Almond Butter and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and chia seeds:
- Both almond butter and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond butter is an excellent source of Vitamin E.
- Chia seed has more thiamin and niacin, however, almond butter contains more riboflavin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and chia seeds are high in calories. Almond butter has 26% more calories than chia seed - almond butter has 614 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, almond butter is much lighter in carbs, much heavier in fat and similar to chia seeds for protein. Almond butter has a macronutrient ratio of 13:11:76 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Chia Seeds | |
|---|---|---|
| Protein | 13% | 13% |
| Carbohydrates | 11% | 33% |
| Fat | 76% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and almond butter has 55% less carbohydrates than chia seed - almond butter has 18.8g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both almond butter and chia seeds are high in dietary fiber. Chia seed has 234% more dietary fiber than almond butter - almond butter has 10.3g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both almond butter and chia seeds are high in protein. Almond butter has 27% more protein than chia seed - almond butter has 21g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and chia seed has 49% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and almond butter are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than almond butter - chia seed has 1.6mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than almond butter - chia seed has 16.2ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 47 times more Vitamin E than chia seed - almond butter has 24.2mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
The B Vitamins
Chia seed has more thiamin and niacin, however, almond butter contains more riboflavin, pantothenic acid and Vitamin B6. Both almond butter and chia seeds contain significant amounts of folate.
| Almond Butter | Chia Seeds | |
|---|---|---|
| Thiamin | 0.041 MG | 0.62 MG |
| Riboflavin | 0.939 MG | 0.17 MG |
| Niacin | 3.155 MG | 8.83 MG |
| Pantothenic acid | 0.318 MG | ~ |
| Vitamin B6 | 0.103 MG | ~ |
| Folate | 53 UG | 49 UG |
Minerals
calcium
Both almond butter and chia seeds are high in calcium. Chia seed has 82% more calcium than almond butter - almond butter has 347mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both almond butter and chia seeds are high in iron. Chia seed has 121% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both almond butter and chia seeds are high in potassium. Almond butter has 84% more potassium than chia seed - almond butter has 748mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 17.83 G |
| Total | 0.007 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than chia seed per 100 grams.
| Almond Butter | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.011 G | 0.093 G |
| linoleic acid | 13.605 G | 5.835 G |
| Total | 13.616 G | 5.928 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Chia Seeds (Seeds, chia seeds, dried) .
Almond Butter g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or chia seeds contain more calories in 100 grams?Both almond butter and chia seeds are high in calories. Almond butter has 30% more calories than chia seed - almond butter has 614 calories in 100g and chia seed has 486 calories.
Does almond butter or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and almond butter has 60% fewer carbohydrates than chia seed - almond butter has 18.8g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does almond butter or chia seeds contain more calcium?
Both almond butter and chia seeds are high in calcium. Chia seed has 80% more calcium than almond butter - almond butter has 347mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does almond butter or chia seeds contain more iron?
Both almond butter and chia seeds are high in iron. Chia seed has 120% more iron than almond butter - almond butter has 3.5mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does almond butter or chia seeds contain more potassium?
Both almond butter and chia seeds are high in potassium. Almond butter has 80% more potassium than chia seed - almond butter has 748mg of potassium in 100 grams and chia seed has 407mg of potassium.