Side-by-side comparison

Walnuts vs Chia seeds

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

0/ 100

nut seed

Walnuts

Very good · 1 oz

0/ 100

nut seed

Chia seeds

Very good · 1 oz (2 tbsp)

Per 100gWalnutsChia seeds

Calories654 kcal486 kcal

Protein15.2 g16.5 g

Fiber6.7 g34.4 g

Total fat65.2 g30.7 g

Saturated fat6.1 g3.3 g

Added sugar0 g0 g

Sodium2 mg16 mg

Potassium441 mg407 mg

Calcium98 mg631 mg

Iron2.9 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.