Almonds vs Chia Seeds: Which Is Better?

This article explains the key similarities and differences between almonds and chia seeds, foods from the nuts and seeds group. Read on to learn more about the almonds vs chia seeds comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 4, 2023.

Almonds and chia seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on almonds and chia seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.


Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds are an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Chia Seeds

Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.

These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.

Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.

Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.

They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.

Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.

If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.

Chia Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Almonds vs Chia Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs chia seeds.

This comparison will start by comparing the caloric value of almonds and chia seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

AlmondsChia Seeds
Energy579 kcal486 kcal
Carbs21.6 g42.1 g
Fiber12.5 g34.4 g
Protein21.2 g16.5 g
Fat49.9 g30.7 g
Saturated Fat3.8 g3.33 g

Almonds vs Chia Seeds Calories

Nuts and seeds are generally high in calories; the same goes for almonds and chia seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing chia seeds vs almonds for weight loss, chia seeds are slightly lower in calories, with 136 calories per serving, compared to 162 calories per serving of almonds.

However, both almonds and chia seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Almonds vs Chia Seeds Protein

Nuts and seeds, including almonds and chia seeds, are an important source of plant-based protein.

Almonds offer around 22% more protein than chia seeds.

Almonds have 21.2 grams of protein per 100 grams (or 5.9g per serving), while chia seeds have 16.5 grams of protein per 100 grams (or 4.6g per serving).

Almonds vs Chia Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and chia seeds.

The total amount of carbohydrates is around 49% higher in chia seeds than in almonds. They have 42.1 grams per 100 grams, compared to 21.6 grams in almonds.


There’s less sugar in chia seeds than in almonds, 100% precisely.

One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of almonds contains 1.2 grams.

Lastly, let’s take a look at the dietary fiber in almonds and chia seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 9.6 grams of fiber per portion, chia seeds are a better source of fiber than almonds which offer 3.5 grams per portion.

Almonds vs Chia Seeds Fats

Like the other nuts and seeds, fats in almonds and chia seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in almonds and chia seeds:

  • Almonds: 49.9 grams per 100 grams
  • Chia Seeds: 30.7 per 100 grams

Speaking of saturated fats, chia seeds are 13% lower in saturated fats.

Chia Seeds and almonds contain 3.3 grams and 3.8 grams of saturated fat per 100 grams, respectively.

Almonds vs Chia Seeds Vitamins Content

This section will discuss the vitamin content of almonds and chia seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin B9 (Folate).

However, chia seeds have a higher amount of vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Almonds and chia seeds contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins almonds and chia seeds contain side by side, so you can easily compare them.

AlmondsChia Seeds
Vitamin A2 IU54 IU
Vitamin C01.6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.205 mg0.62 mg
Vitamin B2 (Riboflavin)1.14 mg0.17 mg
Vitamin B3 (Niacin)3.62 mg8.83 mg
Vitamin B5 (Pantothenic acid)0.471 mg0
Vitamin B6 (Pyroxidine)0.137 mg0
Vitamin B9 (Folate)44 µg49 µg
Vitamin B12 (Cobalamin)00
Vitamin E25.6 mg0.5 mg
Vitamin K00

Almonds vs Chia Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and chia seeds comparison focuses on their mineral content.

Almonds are a better source of calcium, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc than chia seeds.

On the other hand, chia seeds have a higher amount of copper, and potassium.

Almonds and chia seeds contain the same amount of fluoride.

Check out the table below to learn how almonds and chia seeds compare when it comes to mineral contents.

AlmondsChia Seeds
Calcium269 mg631 mg
Copper1.03 mg0.924 mg
Iron3.71 mg7.72 mg
Magnesium270 mg335 mg
Manganese2.18 mg2.72 mg
Phosphorus481 mg860 mg
Potassium733 mg407 mg
Selenium4.1 µg55.2 µg
Sodium1 mg16 mg
Zinc3.12 mg4.58 mg

The Final Word

Almonds and chia seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both almonds and chia seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.


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