Almonds vs Chia Seeds
Complete nutrition comparison per 100g serving
Which is Healthier?
Chia Seeds is generally healthier
Chia Seeds comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (486 vs 579), more fiber (34g vs 12.5g), less sugar (0g vs 4.4g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Chia Seeds
486 kcal
More Protein
Almonds
21g
More Fiber
Chia Seeds
34g
Less Sugar
Chia Seeds
0g
Visual Comparison
Caloriesper 100g
Almonds
579
Chia Seeds
486
Proteinper 100g
Almonds
21g
Chia Seeds
17g
Carbohydratesper 100g
Almonds
22g
Chia Seeds
42g
Fatper 100g
Almonds
50g
Chia Seeds
31g
Side-by-Side Nutrition Table
| Nutrient | Almonds | Chia Seeds | Difference |
|---|---|---|---|
| Calories | 579kcal | 486kcal✓ | +93.0kcal |
| Protein | 21g✓ | 17g | +4.0g |
| Carbohydrates | 22g✓ | 42g | -20.0g |
| Fat | 50g | 31g✓ | +19.0g |
| Fiber | 12.5g | 34g✓ | -21.5g |
| Sugar | 4.4g | 0g✓ | +4.4g |
| Sodium | 1mg✓ | 16mg | -15.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Almonds
Per 100g:579 calories
Per cup (150g):869 calories
Per serving (85g):492 calories
Chia Seeds
Per 100g:486 calories
Per cup (150g):729 calories
Per serving (85g):413 calories
Diet Compatibility
Almonds
High-ProteinVeganVegetarianPaleoLow-Sodium
Chia Seeds
High-ProteinVeganVegetarianPaleoLow-Sodium
When to Choose Almonds
- ✓Higher in protein (21g vs 17g)
- ✓Lower in carbs (22g vs 42g)
- ✓Lower sodium (1mg vs 16mg)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Chia Seeds
- ✓Lower in calories (486 vs 579)
- ✓More fiber (34g vs 12.5g)
- ✓Less sugar (0g vs 4.4g)
Common Uses
SnackingToppingsTrail mixBaking