Side-by-side comparison

Walnuts Raw vs Chia seeds

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

Verdict

FoodScore: Walnuts Raw scores 79/100, Chia seeds scores 85/100. Chia seeds wins by 6 points on saturated fat (3.3g vs 6.1g per 100 g) and protein (16.5g vs 14.6g per 100 g).

0/ 100

nut seed

Walnuts Raw

Very good · 100 g

0/ 100

nut seed

Chia seeds

Very good · 1 oz (2 tbsp)

Per 100gWalnuts RawChia seeds

Calories0 kcal486 kcal

Protein14.56 g16.5 g

Fiber5.21 g34.4 g

Total fat69.74 g30.7 g

Saturated fat6.05 g3.3 g

Added sugar0 g0 g

Sodium0 mg16 mg

Potassium423.5 mg407 mg

Calcium88.26 mg631 mg

Iron2.24 mg7.7 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.