Quick Summary
When to Choose Chia Seeds
Choose chia seeds for higher omega-3 (5g), more fiber, versatile gel properties. Best for maximum plant omega-3.
When to Choose Walnuts
Choose walnuts for brain shape (brain health), easier to eat, baking/cooking. Best for snacking and brain health.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Chia Seeds | Walnuts | Winner |
|---|---|---|---|
| Calories | 486 | 185 | 🏆 Walnuts |
| Protein | 16.5g | 4.3g | 🏆 Chia Seeds |
| Carbohydrates | 42.1g | 3.9g | |
| Fiber | 34.4g | 1.9g | 🏆 Chia Seeds |
| Total Fat | 30.7g | 18.5g |
Key Vitamins & Minerals
Magnesium
🏆 Chia Seeds has 7.4x more
Phosphorus
🏆 Chia Seeds has 8.8x more
Health Benefits Comparison
Chia Seeds Benefits
- Rich in omega-3 fatty acids
- Exceptionally high in fiber
- Supports heart health
- Aids digestive health
- Helps stabilize blood sugar
Walnuts Benefits
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
Practical Considerations
💰 Cost
Chia Seeds: Moderate
Walnuts: Moderate
🕒 Preparation
Chia Seeds: Easy
Walnuts: Easy
📦 Storage
Chia Seeds: Refrigerate
Walnuts: Refrigerate
🍽️ Versatility
Chia Seeds: Very versatile
Walnuts: Very versatile
The Bottom Line
Both Chia Seeds and Walnuts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Chia Seeds if: Choose chia seeds for higher omega-3 (5g), more fiber, versatile gel properties. Best for maximum plant omega-3.
Choose Walnuts if: Choose walnuts for brain shape (brain health), easier to eat, baking/cooking. Best for snacking and brain health.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Chia Seeds and Walnuts in Nutrivio
Compare how Chia Seeds and Walnuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
