Chia Seeds vs Walnuts: What’s The Difference?
Chia Seeds and walnuts 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 chia seeds and walnuts and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and 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).
Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.
These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.
Walnuts 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.
There are many ways to incorporate walnuts into your diet. They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.
Walnuts are also available in various forms, including whole, chopped, and ground into flour.
Walnuts are widely available and can be found at most grocery stores.
They are often sold roasted or raw and can be purchased with or without the shell.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.
Walnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), and Vitamin E.
Chia Seeds vs Walnuts Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chia seeds vs walnuts.
This comparison will start by comparing the caloric value of chia seeds and walnuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
|Energy||486 kcal||654 kcal|
|Carbs||42.1 g||13.7 g|
|Fiber||34.4 g||6.7 g|
|Protein||16.5 g||15.2 g|
|Fat||30.7 g||65.2 g|
|Saturated Fat||3.33 g||6.13 g|
Chia Seeds vs Walnuts Calories
Nuts and seeds are generally high in calories; the same goes for chia seeds and walnuts, 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 walnuts for weight loss, chia seeds are slightly lower in calories, with 136 calories per serving, compared to 183 calories per serving of walnuts.
However, both chia seeds and walnuts 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.
Chia Seeds vs Walnuts Protein
Nuts and seeds, including chia seeds and walnuts, are an important source of plant-based protein.
Chia Seeds offer around 7% more protein than walnuts.
Chia Seeds have 16.5 grams of protein per 100 grams (or 4.6g per serving), while walnuts have 15.2 grams of protein per 100 grams (or 4.3g per serving).
Chia Seeds vs Walnuts 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 chia seeds and walnuts.
The total amount of carbohydrates is around 67% higher in chia seeds than in walnuts. They have 42.1 grams per 100 grams, compared to 13.7 grams in walnuts.
There’s less sugar in chia seeds than in walnuts, 100% precisely.
One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of walnuts contains 0.7 grams.
Lastly, let’s take a look at the dietary fiber in chia seeds and walnuts.
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 walnuts which offer 1.9 grams per portion.
Chia Seeds vs Walnuts Fats
Like the other nuts and seeds, fats in chia seeds and walnuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in chia seeds and walnuts:
- Chia Seeds: 30.7 grams per 100 grams
- Walnuts: 65.2 per 100 grams
Speaking of saturated fats, chia seeds are 46% lower in saturated fats.
Chia Seeds and walnuts contain 3.3 grams and 6.1 grams of saturated fat per 100 grams, respectively.
Chia Seeds vs Walnuts Vitamins Content
This section will discuss the vitamin content of chia seeds and walnuts.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chia Seeds have a higher amount of vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, walnuts have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B3 (Niacin).
Chia Seeds and walnuts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chia seeds and walnuts contain side by side, so you can easily compare them.
|Vitamin A||54 IU||20 IU|
|Vitamin C||1.6 mg||1.3 mg|
|Vitamin B1 (Thiamine)||0.62 mg||0.341 mg|
|Vitamin B2 (Riboflavin)||0.17 mg||0.15 mg|
|Vitamin B3 (Niacin)||8.83 mg||1.12 mg|
|Vitamin B5 (Pantothenic acid)||0||0.57 mg|
|Vitamin B6 (Pyroxidine)||0||0.537 mg|
|Vitamin B9 (Folate)||49 µg||98 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.5 mg||0.7 mg|
|Vitamin K||0||2.7 µg|
Chia Seeds vs Walnuts 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 chia seeds and walnuts comparison focuses on their mineral content.
Chia Seeds are a better source of copper, manganese, and potassium than walnuts.
On the other hand, walnuts have a higher amount of calcium, iron, magnesium, phosphorus, selenium, sodium, and zinc.
Chia Seeds and walnuts contain the same amount of fluoride.
Check out the table below to learn how chia seeds and walnuts compare when it comes to mineral contents.
|Calcium||631 mg||98 mg|
|Copper||0.924 mg||1.59 mg|
|Iron||7.72 mg||2.91 mg|
|Magnesium||335 mg||158 mg|
|Manganese||2.72 mg||3.41 mg|
|Phosphorus||860 mg||346 mg|
|Potassium||407 mg||441 mg|
|Selenium||55.2 µg||4.9 µg|
|Sodium||16 mg||2 mg|
|Zinc||4.58 mg||3.09 mg|
The Final Word
Chia Seeds and walnuts 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 chia seeds and walnuts 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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