• Home
  • Guides
  • Chestnuts vs Chia Seeds: What’s The Difference?

Chestnuts vs Chia Seeds: What’s The Difference?

This article explains the key similarities and differences between chestnuts and chia seeds, foods from the nuts and seeds group. Read on to learn more about the chestnuts vs chia seeds comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 1, 2023.

Chestnuts 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 chestnuts 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.


Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.

These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.

Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.

There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.

Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.

They can also be used in savory dishes, such as chestnut stuffing or soup.

Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.

They are versatile, flavorful, and can be easily incorporated into various dishes.

Chestnuts are an excellent source of Vitamin C.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).

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).

Chestnuts 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 chestnuts vs chia seeds.

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

ChestnutsChia Seeds
Energy224 kcal486 kcal
Carbs49.1 g42.1 g
Fiber34.4 g
Protein4.2 g16.5 g
Fat1.11 g30.7 g
Saturated Fat0.164 g3.33 g

Chestnuts vs Chia Seeds Calories

Nuts and seeds are generally high in calories; the same goes for chestnuts 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 chestnuts vs chia seeds for weight loss, chestnuts are slightly lower in calories, with 63 calories per serving, compared to 136 calories per serving of chia seeds.

However, both chestnuts 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.

Chestnuts vs Chia Seeds Protein

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

Chia Seeds offer around 74% more protein than chestnuts.

Chia Seeds have 16.5 grams of protein per 100 grams (or 4.6g per serving), while chestnuts have 4.2 grams of protein per 100 grams (or 1.2g per serving).

Chestnuts 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 chestnuts and chia seeds.

The total amount of carbohydrates is around 14% higher in chestnuts than in chia seeds. They have 49.1 grams per 100 grams, compared to 42.1 grams in chia seeds.

One handful of chestnuts and chia seeds (28 grams) contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in chestnuts 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 chestnuts which offer 0 grams per portion.

Chestnuts vs Chia Seeds Fats

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

Total fat in chestnuts and chia seeds:

  • Chestnuts: 1.1 grams per 100 grams
  • Chia Seeds: 30.7 per 100 grams

Speaking of saturated fats, chestnuts are 94% lower in saturated fats.

Chestnuts and chia seeds contain 0.2 grams and 3.3 grams of saturated fat per 100 grams, respectively.

Chestnuts vs Chia Seeds Vitamins Content

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

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

Chestnuts have a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin E.

However, chia seeds have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Chestnuts 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 chestnuts and chia seeds contain side by side, so you can easily compare them.

ChestnutsChia Seeds
Vitamin A202 IU54 IU
Vitamin C36 mg1.6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.16 mg0.62 mg
Vitamin B2 (Riboflavin)0.18 mg0.17 mg
Vitamin B3 (Niacin)0.8 mg8.83 mg
Vitamin B5 (Pantothenic acid)0.555 mg0
Vitamin B6 (Pyroxidine)0.41 mg0
Vitamin B9 (Folate)68 µg49 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.5 mg
Vitamin K00

Chestnuts 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 chestnuts and chia seeds comparison focuses on their mineral content.

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

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

Chestnuts and chia seeds contain the same amount of fluoride.

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

ChestnutsChia Seeds
Calcium18 mg631 mg
Copper0.363 mg0.924 mg
Iron1.41 mg7.72 mg
Magnesium84 mg335 mg
Manganese1.6 mg2.72 mg
Phosphorus96 mg860 mg
Potassium447 mg407 mg
Selenium055.2 µg
Sodium3 mg16 mg
Zinc0.87 mg4.58 mg

The Final Word

Chestnuts 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 chestnuts 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.