Compare

Chia seed vs Seeds, kernels, nuts (average), unsalted: nutrition comparison

Per 100 g: 482 kcal for Chia seed, versus 618 kcal for Seeds, kernels, nuts (average), unsalted, a difference of 136 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Chia seed

Nuts, seeds and oleaginous fruit100 g

Protein21.4 g 21.4 g

Fat34.1 g 34.1 g

Vitamin D0 µg 0 µg

Omega-319.3 g 19.3 g

Energy482 kcal 482 kcal

Protein+0.6 g

Fat−18.8 g

Vitamin Dequal

Omega-3+17.3 g

Energy−136 kcal

Seeds, kernels, nuts (average), unsalted

Nuts, seeds and oleaginous fruit100 g

Protein20.8 g 20.8 g

Fat52.9 g 52.9 g

Vitamin D0 µg 0 µg

Omega-31.9 g 1.9 g

Energy618 kcal 618 kcal

Highest calcium content

Chia seed contains 390 mg more calcium per 100 g.

Highest dietary fibre content

Chia seed contains 30.8 g more dietary fibre per 100 g.

Highest omega-3 content

Chia seed contains 17.3 g more omega-3 per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Chia seed	Seeds, kernels, nuts (average), unsalted
Macronutrients
Energy	482 kcal	618 kcal
Protein	21.4 g	20.8 g
Fat	34.1 g	52.9 g
of which saturated fat	3.1 g	7.6 g
of which polyunsaturated	24.9 g	15 g
of which omega-3	19.3 g	1.9 g
Carbohydrates	1.8 g	9.4 g
of which sugars	1.8 g	4.3 g
Dietary fibre	40.9 g	10.1 g
Water	6.1 g	9.9 g
Alcohol	0 g	0 g
Minerals
Calcium	550 mg	160 mg
Iron	6.5 mg	3.6 mg
Magnesium	320 mg	210 mg
Phosphorus	650 mg	440 mg
Potassium	640 mg	670 mg
Sodium	16 mg	9 mg
Zinc	5.1 mg	3.5 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	2 mg	1 mg
Folate	71 µg	82 µg

Chia seed vs Seeds, kernels, nuts (average), unsalted: nutrition comparison

Chia seed

Seeds, kernels, nuts (average), unsalted

Full comparison, nutrient by nutrient

Keep comparing