Compare Chia Seeds: Nutrition Facts & Health Benefits Explained vs Almond Butter Nutrition: Health Benefits & Facts

Chia Seeds: Nutrition Facts & Health Benefits Explained

Nuts & Seeds

Almond Butter Nutrition: Health Benefits & Facts

Nuts & Seeds

Nutrient

Food A

Food B

Protein

16.5 G

✓20.7 G

Total Fat

30.7 G

✓52.7 G

Carbs

✓42.1 G

21.1 G

Calories

486 KCAL

✓641 KCAL

Alcohol, ethyl

0 G

Water

✓5.8 G

1.7 G

Caffeine

0 MG

Theobromine

0 MG

Total Sugars

1.6 G

✓4.4 G

Fiber

✓34.4 G

9.6 G

Calcium

✓631 MG

263 MG

Iron

✓7.7 MG

4.1 MG

Magnesium

✓335 MG

266 MG

Phosphorus

✓860 MG

504 MG

Potassium

407 MG

✓741 MG

Sodium

16 MG

✓232 MG

Zinc

✓4.6 MG

3.2 MG

Copper, Cu

0.9 MG

✓1 MG

Selenium, Se

✓55.2 UG

0.8 UG

Retinol

0 UG

Vitamin A

0 UG

Carotene, beta

0 UG

✓1 UG

Carotene, alpha

0 UG

Vitamin E

0.5 MG

✓16.6 MG

Vitamin D (D2 + D3)

0 UG

Cryptoxanthin, beta

0 UG

Lycopene

0 UG

Lutein + zeaxanthin

0 UG

✓1 UG

Vitamin C

✓1.6 MG

0 MG

Thiamin

✓0.6 MG

0.1 MG

Riboflavin

0.2 MG

✓0.9 MG

Niacin

✓8.8 MG

3.9 MG

Vitamin B6

✓0.4 MG

0.1 MG

Folate

✓49 UG

42 UG

Vitamin B12

0 UG

Choline, total

✓78.7 MG

51.8 MG

Vitamin K

✓3.7 UG

0 UG

Folic acid

0 UG

Folate, food

✓49 UG

42 UG

Folate, DFE

✓49 UG

42 UG

Vitamin E, added

0 MG

Vitamin B-12, added

0 UG

Cholesterol

0 MG

Saturated Fat

3.3 G

✓4.2 G

SFA 4:0

0 G

SFA 6:0

0 G

SFA 8:0

0 G

SFA 10:0

0 G

SFA 12:0

0 G

SFA 14:0

✓0 G

0 G

SFA 16:0

2.2 G

✓3.3 G

SFA 18:0

✓0.9 G

0.8 G

MUFA 18:1

2.2 G

✓34.1 G

PUFA 18:2

5.8 G

✓12.5 G

PUFA 18:3

✓17.8 G

0 G

PUFA 20:4

0 G

PUFA 22:6 n-3 (DHA)

0 G

MUFA 16:1

0 G

✓0.2 G

PUFA 18:4

0 G

MUFA 20:1

✓0 G

0 G

PUFA 20:5 n-3 (EPA)

0 G

MUFA 22:1

✓0 G

0 G

PUFA 22:5 n-3 (DPA)

0 G

Monounsaturated Fat

2.3 G

✓34.5 G

Polyunsaturated Fat

✓23.7 G

12.5 G

Visual Comparison

Protein16.5 G vs 20.7 G

Chia Seeds: Nutrition Facts & Health Benefits ExplainedAlmond Butter Nutrition: Health Benefits & Facts

Calories486 vs 641

Chia Seeds: Nutrition Facts & Health Benefits ExplainedAlmond Butter Nutrition: Health Benefits & Facts

Total Fat30.7 vs 52.7

Chia Seeds: Nutrition Facts & Health Benefits ExplainedAlmond Butter Nutrition: Health Benefits & Facts

Calcium631 vs 263

Chia Seeds: Nutrition Facts & Health Benefits ExplainedAlmond Butter Nutrition: Health Benefits & Facts

Comparison Verdict

If your goal is to maximize satiety and muscle maintenance with a higher protein-to-calorie ratio, almond butter is the superior choice due to its denser protein content and lower carb count. However, if you are looking to boost your fiber intake and manage overall caloric density, chia seeds are a fantastic, nutrient-dense addition to your meals that will keep your energy levels steady throughout the day.