Almond Milk vs. Chia Seeds
Nutrition comparison of Almond Milk 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 milk
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and chia seeds:
- Both chia seeds and almond milk are high in calcium.
- Almond milk has 40.6 times less saturated fat than chia seed.
- Almond milk has signficantly more Vitamin E than chia seed.
- Chia seed has more thiamin, riboflavin, niacin and folate.
- Chia seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and almond milk has 97% less calories than chia seed - chia seed has 486 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is similar to chia seeds for protein, carbs and fat. Almond milk has a macronutrient ratio of 10:34:56 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Chia Seeds | |
|---|---|---|
| Protein | 10% | 13% |
| Carbohydrates | 34% | 33% |
| Fat | 56% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and almond milk has 97% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 171 times more dietary fiber than almond milk - chia seed has 34.4g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Almond milk and chia seeds contain similar amounts of sugar - almond milk has 0.81g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 40 times more protein than almond milk - chia seed has 16.5g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Almond milk has 40.6 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
trans fat
Both chia seeds and almond milk are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than almond milk - chia seed has 1.6mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than almond milk - chia seed has 16.2ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than chia seed - almond milk has 41iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate.
| Almond Milk | Chia Seeds | |
|---|---|---|
| Thiamin | ~ | 0.62 MG |
| Riboflavin | 0.01 MG | 0.17 MG |
| Niacin | 0.07 MG | 8.83 MG |
| Pantothenic acid | 0.01 MG | ~ |
| Folate | 1 UG | 49 UG |
Minerals
calcium
Both chia seeds and almond milk are high in calcium. Chia seed has 243% more calcium than almond milk - chia seed has 631mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Chia seed is an excellent source of iron and it has 26 times more iron than almond milk - chia seed has 7.7mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 507% more potassium than almond milk - chia seed has 407mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.001 G | 0.093 G |
| linoleic acid | 0.252 G | 5.835 G |
| Total | 0.253 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 Milk (Beverages, almond milk, unsweetened, shelf stable) and Chia Seeds (Seeds, chia seeds, dried) .
Almond Milk g
()
|
Daily Values (%) |
Chia Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 chia seeds or almond milk contain more calories in 100 grams?Chia seed is high in calories and almond milk has 100% less calories than chia seed - chia seed has 486 calories in 100g and almond milk has 15 calories.
Does chia seeds or almond milk have more carbohydrates?
By weight, chia seed is high in carbohydrates and almond milk has 100% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does chia seeds or almond milk contain more calcium?
Both chia seeds and almond milk are high in calcium. Chia seed has 240% more calcium than almond milk - chia seed has 631mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does chia seeds or almond milk contain more iron?
Chia seed is an abundant source of iron and it has 26 times more iron than almond milk - chia seed has 7.7mg of iron in 100 grams and almond milk has 0.28mg of iron.
Does chia seeds or almond milk contain more potassium?
Chia seed is a rich source of potassium and it has 510% more potassium than almond milk - chia seed has 407mg of potassium in 100 grams and almond milk has 67mg of potassium.