Chia Seeds vs. Walnut

Nutrition comparison of Chia Seeds and Walnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of chia seeds versus walnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chia seeds and walnut:

  • Both walnut and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Chia seed has more niacin, however, walnut contains more pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of chia seeds and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Chia Seeds src
Image of Walnut src

Calories and Carbs

calories

Both walnut and chia seeds are high in calories. Walnut has 35% more calories than chia seed - walnut has 654 calories per 100 grams and chia seed has 486 calories.

For macronutrient ratios, chia seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chia Seeds Walnut
Protein 13% 9%
Carbohydrates 33% 8%
Fat 54% 84%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and walnut has 67% less carbohydrates than chia seed - walnut has 13.7g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Both walnut and chia seeds are high in dietary fiber. Chia seed has 413% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

sugar

Chia seed has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and chia seed does not contain significant amounts.



Protein

protein

Both walnut and chia seeds are high in protein. Walnut is very similar to walnut for protein - walnut has 15.2g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Walnut is high in saturated fat and chia seed has 46% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

Both chia seeds and walnut are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and walnut does not contain significant amounts.

Vitamins

Vitamin C

Walnut and chia seeds contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.

Vitamin A

Walnut and chia seeds contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Walnut and chia seeds contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.

Vitamin K

Walnut and chia seeds contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.

The B Vitamins

Chia seed has more niacin, however, walnut contains more pantothenic acid, Vitamin B6 and folate. Both chia seeds and walnut contain significant amounts of thiamin and riboflavin.

Chia Seeds Walnut
Thiamin 0.62 MG 0.341 MG
Riboflavin 0.17 MG 0.15 MG
Niacin 8.83 MG 1.125 MG
Pantothenic acid ~ 0.57 MG
Vitamin B6 ~ 0.537 MG
Folate 49 UG 98 UG

Minerals

calcium

Both walnut and chia seeds are high in calcium. Chia seed has 544% more calcium than walnut - walnut has 98mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Both walnut and chia seeds are high in iron. Chia seed has 165% more iron than walnut - walnut has 2.9mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both walnut and chia seeds are high in potassium. Walnut has a little more potassium (8%) than chia seed by weight - walnut has 441mg of potassium per 100 grams and chia seed has 407mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both chia seeds and walnut contain significant amounts of alpha linoleic acid (ALA).

Chia Seeds Walnut
alpha linoleic acid 17.83 G 9.08 G
Total 17.83 G 9.08 G

omega 6s

Comparing omega-6 fatty acids, walnut has more linoleic acid than chia seed per 100 grams.

Chia Seeds Walnut
other omega 6 0.093 G 0.063 G
linoleic acid 5.835 G 38.093 G
Total 5.928 G 38.156 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Chia Seeds or Walnut .

Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Walnut (Nuts, walnuts, english) .

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