Side-by-side comparison

Chia seeds vs Walnuts

Chia seeds wins by 6 points on FoodScore. Nutrient breakdown below — green values are better per field.

0/ 100

nut seed

Chia seeds

Very good · 1 oz (2 tbsp)

0/ 100

nut seed

Walnuts

Very good · 1 oz

Per 100gChia seedsWalnuts

Calories486 kcal654 kcal

Protein16.5 g15.2 g

Fiber34.4 g6.7 g

Total fat30.7 g65.2 g

Saturated fat3.3 g6.1 g

Added sugar0 g0 g

Sodium16 mg2 mg

Potassium407 mg441 mg

Calcium631 mg98 mg

Iron7.7 mg2.9 mg

Comparison uses per-100g nutrient values from USDA FoodData Central. Each field is marked in green for the option that is healthier on that specific row — but the final FoodScore weighs all fields together plus processing level (NOVA) to produce a single 0–100 number.