Chia Seeds vs Walnuts: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Chia seeds - calories, kcal, weight, nutrition
Walnuts - calories, kcal, weight, nutrition

Less Calories in Chia seeds

At first glance, you can see that in chia seeds is less calories than in walnuts.

Chia seeds has 486 kcal per 100g and walnuts 654 kcal per 100g so it is pretty easy to calculate that the difference is about 35%.

In chia seeds and in walnuts most calories came from fat.

See tables below to compare chia seeds with walnuts in details.

Chia seeds And Walnuts Nutrition Difference

  • Calories:
    walnuts - 35% more than chia seeds
  • Carbohydrates:
    chia seeds - 207% more than walnuts
  • Fat:
    walnuts - 112% more than chia seeds
  • Dietary fiber:
    chia seeds - 413% more than walnuts
  • Protein:
    chia seeds - 9% more than walnuts

Walnuts vs Chia seeds: Vitamins and Minerals Comparison

per 100gChia seedsWalnuts
Calories486 654
Carbohydrates42.12 g13.71 g
Fat30.74 g65.21 g
Dietary fiber34.4 g6.7 g
Protein16.54 g15.23 g
Calcium631 mg98 mg
Iron7.72 mg2.9 mg
Magnessium335 mg158 mg
Phosphorus860 mg346 mg
Potassium407 mg441 mg
Sodium16 mg2 mg
Zink4.58 mg3.09 mg
Vitaminium B1 (Thiamine)0.62 mg0.341 mg
Vitaminium B2 (riboflavin)0.17 mg0.15 mg
Vitaminium B3 (Niacin)8.83 mg1.125 mg
Vitaminium B9 (Folic acid)49 mg98 mg
Vitaminium C1.6 mg1.3 mg
Vitaminium E0.5 mg20.83 mg

More protein in chia seeds

It is aslo easy to see see that in chia seeds is more protein than in walnuts.

There is 15.23g per 100g of walnuts and 16.54g per 100g of chia seeds so using simple math we can see that difference is about 9%.

More carbohydrates in chia seeds

In chia seeds is more carbohydrates than in walnuts.

There is 13.71g/100g of carbohydrates in walnuts and 42.12g/100g in chia seeds so let me do the math for you again - difference is about 207%.

Less fat in chia seeds

In chia seeds is less fats than in walnuts.

The tables above show us that there is 65.21g/100g of fats in walnuts and 30.74g/100g in chia seeds. In this case difference is about 112%.

Chia seeds

  • Calories486
  • Carbohydrates42.12 g
  • Fat30.74 g
  • Dietary fiber34.4 g
  • Protein16.54 g
Chia seeds calories per:
| ounce | tablespoon | teaspoon | cup | half cup

Calories source

  • 33% CARBS.
  • 13% PROTEIN
  • 54% FAT


  • Calories654
  • Carbohydrates13.71 g
  • Fat65.21 g
  • Dietary fiber6.7 g
  • Protein15.23 g
Walnuts calories per:
| ounce | single piece | handfull | cup | chopped | cup | half cup

Calories source

  • 8% CARBS
  • 9% PROTEIN
  • 84% FAT

Vitamins: walnuts vs chia seeds

  • Vitaminium B1 (Thiamine):
    chia seeds - 82% more than walnuts
  • Vitaminium B2 (riboflavin):
    chia seeds - 13% more than walnuts
  • Vitaminium B3 (Niacin):
    chia seeds - 685% more than walnuts
  • Vitaminium B9 (Folic acid):
    walnuts - 100% more than chia seeds
  • Vitaminium C:
    chia seeds - 23% more than walnuts
  • Vitaminium E:
    walnuts - 4066% more than chia seeds

Minerals: chia seeds vs walnuts

  • Calcium:
    chia seeds - 544% more than walnuts
  • Iron:
    chia seeds - 166% more than walnuts
  • Magnessium:
    chia seeds - 112% more than walnuts
  • Phosphorus:
    chia seeds - 149% more than walnuts
  • Potassium:
    walnuts - 8% more than chia seeds
  • Sodium:
    chia seeds - 700% more than walnuts
  • Zink:
    chia seeds - 48% more than walnuts
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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