Chia Seeds vs Walnuts
Complete nutrition comparison per 100g serving
Which is Healthier?
Chia Seeds is generally healthier
Chia Seeds comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (486 vs 654), more protein (17g vs 9g), more fiber (34g vs 6.7g), less sugar (0g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Chia Seeds
486 kcal
More Protein
Chia Seeds
17g
More Fiber
Chia Seeds
34g
Less Sugar
Chia Seeds
0g
Visual Comparison
Caloriesper 100g
Chia Seeds
486
Walnuts
654
Proteinper 100g
Chia Seeds
17g
Walnuts
9g
Carbohydratesper 100g
Chia Seeds
42g
Walnuts
14g
Fatper 100g
Chia Seeds
31g
Walnuts
65g
Side-by-Side Nutrition Table
| Nutrient | Chia Seeds | Walnuts | Difference |
|---|---|---|---|
| Calories | 486kcal✓ | 654kcal | -168.0kcal |
| Protein | 17g✓ | 9g | +8.0g |
| Carbohydrates | 42g | 14g✓ | +28.0g |
| Fat | 31g✓ | 65g | -34.0g |
| Fiber | 34g✓ | 6.7g | +27.3g |
| Sugar | 0g✓ | 2.6g | -2.6g |
| Sodium | 16mg | 2mg✓ | +14.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Chia Seeds
Per 100g:486 calories
Per cup (150g):729 calories
Per serving (85g):413 calories
Walnuts
Per 100g:654 calories
Per cup (150g):981 calories
Per serving (85g):556 calories
Diet Compatibility
Chia Seeds
High-ProteinVeganVegetarianPaleoLow-Sodium
Walnuts
VeganVegetarianPaleoLow-Sodium
When to Choose Chia Seeds
- ✓Lower in calories (486 vs 654)
- ✓Higher in protein (17g vs 9g)
- ✓More fiber (34g vs 6.7g)
- ✓Less sugar (0g vs 2.6g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Walnuts
- ✓Lower in carbs (14g vs 42g)
- ✓Lower sodium (2mg vs 16mg)
Common Uses
SnackingToppingsTrail mixBaking