Nutrition Comparison Tool
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Chia Seeds
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Raw Pistachio Nuts
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Black Walnuts (Dried)
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 7% DV 138 calories
  • Raw Pistachio Nuts 1 oz (49 kernels) (x1) 8% DV 159 calories
  • Black Walnuts (Dried) 1 oz (x1) 9% DV 176 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 11% DV 8.7g
  • Raw Pistachio Nuts 1 oz (49 kernels) (x1) 17% DV 12.9g
  • Black Walnuts (Dried) 1 oz (x1) 22% DV 16.8g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 4% DV 12g
  • Raw Pistachio Nuts 1 oz (49 kernels) (x1) 3% DV 7.7g
  • Black Walnuts (Dried) 1 oz (x1) 1% DV 2.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 9% DV 4.7g
  • Raw Pistachio Nuts 1 oz (49 kernels) (x1) 11% DV 5.7g
  • Black Walnuts (Dried) 1 oz (x1) 14% DV 6.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 0% DV 0mg
  • Raw Pistachio Nuts 1 oz (49 kernels) (x1) 0% DV 0mg
  • Black Walnuts (Dried) 1 oz (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 5% DV 0.95g
  • Raw Pistachio Nuts 1 oz (49 kernels) (x1) 8% DV 1.7g
  • Black Walnuts (Dried) 1 oz (x1) 5% DV 0.99g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 35% DV 9.8g
  • Raw Pistachio Nuts 1 oz (49 kernels) (x1) 11% DV 3g
  • Black Walnuts (Dried) 1 oz (x1) 7% DV 1.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) --% DV --g
  • Raw Pistachio Nuts 1 oz (49 kernels) (x1) 4% DV 2.2g
  • Black Walnuts (Dried) 1 oz (x1) 1% DV 0.31g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 12% DV 2.2mg
  • Raw Pistachio Nuts 1 oz (49 kernels) (x1) 6% DV 1.1mg
  • Black Walnuts (Dried) 1 oz (x1) 5% DV 0.89mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 14% DV 179.2mg
  • Raw Pistachio Nuts 1 oz (49 kernels) (x1) 2% DV 29.8mg
  • Black Walnuts (Dried) 1 oz (x1) 1% DV 17.3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 2% DV 115.6mg
  • Raw Pistachio Nuts 1 oz (49 kernels) (x1) 6% DV 291.1mg
  • Black Walnuts (Dried) 1 oz (x1) 3% DV 148.5mg
Comparison Table

Table Legend

  1. Chia Seeds
  2. Raw Pistachio Nuts
  3. Black Walnuts (Dried)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 28 28
Calories
(%DV)		 138
(7%)		 159
(8%)		 176
(9%)
Fat (g)
(%DV)		 8.7
(11%)		 12.9
(17%)		 16.8
(22%)
Protein (g)
(%DV)		 4.7
(9%)		 5.7
(11%)		 6.8
(14%)
Carbohydrate (g)
(%DV)		 12
(4%)		 7.7
(3%)		 2.7
(1%)
Sugars (g)
(%DV)		 --
(--%)		 2.2
(4%)		 0.31
(1%)
Fiber (g)
(%DV)		 9.8
(35%)		 3
(11%)		 1.9
(7%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.95
(5%)		 1.7
(8%)		 0.99
(5%)
Net-Carbs (g) 2.2
4.7
0.79
Trans Fatty Acids (g) 0.04
0
--
  Minerals
Food # 1 2 3
Weight (g) 28 28 28
Calcium (mg)
(%DV)		 179.2
(14%)		 29.8
(2%)		 17.3
(1%)
Iron, Fe (mg)
(%DV)		 2.2
(12%)		 1.1
(6%)		 0.89
(5%)
Potassium, K (mg)
(%DV)		 115.6
(2%)		 291.1
(6%)		 148.5
(3%)
Magnesium (mg)
(%DV)		 95.1
(23%)		 34.4
(8%)		 57.1
(14%)
Phosphorus, P (mg)
(%DV)		 244.2
(20%)		 139.2
(11%)		 145.7
(12%)
Sodium (mg)
(%DV)		 4.5
(0%)		 0.28
(0%)		 0.57
(0%)
Zinc, Zn (mg)
(%DV)		 1.3
(12%)		 0.62
(6%)		 0.96
(9%)
Copper, Cu (mg)
(%DV)		 0.26
(29%)		 0.37
(41%)		 0.39
(43%)
Manganese (mg)
(%DV)		 0.77
(34%)		 0.34
(15%)		 1.1
(48%)
Selenium, Se (mcg)
(%DV)		 15.7
(29%)		 2
(4%)		 4.8
(9%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 0.97
(0%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 28 28 28
Vitamin A, RAE (mcg)
(%DV)		 --
(--%)		 7.4
(1%)		 0.57
(0%)
Vitamin C (mg)
(%DV)		 0.45
(1%)		 1.6
(2%)		 0.48
(1%)
Thiamin (B1) (mg)
(%DV)		 0.18
(15%)		 0.25
(21%)		 0.02
(1%)
Riboflavin (B2) (mg)
(%DV)		 0.05
(4%)		 0.05
(3%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 2.5
(16%)		 0.37
(2%)		 0.13
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 0.15
(3%)		 0.47
(9%)
Vitamin B6 (mg)
(%DV)		 --
(--%)		 0.48
(28%)		 0.17
(10%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 13.9
(3%)		 14.5
(4%)		 8.8
(2%)
Folic acid (mcg)
(%)		 --
(--%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 13.9
(3%)		 14.5
(4%)		 8.8
(2%)
Folate DFE (mcg)
(%)		 --
(--%)		 14.5
(4%)		 8.8
(2%)
Choline (mg)
(%DV)		 --
(--%)		 --
(--%)		 9.1
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) --
0
0
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 86.6
(1%)		 6.8
(0%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 2.8
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 15.3 146.5 11.4
Lycopene (mcg) --
--
0
Lut + Zeaxanthin (mcg) --
824.5
2.6
Vitamin E (mg)
(%DV)		 0.14
(1%)		 0.81
(5%)		 0.59
(4%)
Vitamin D (mcg)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 --
(--%)		 0.77
(1%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 1.6
1.2
1.3
Ash (g) 1
0.85
0.7
Alcohol (g) --
0
0
Caffeine (mg) --
0
0
Theobromine (mg) --
0
0
PRAL score 4.07
0.52
3.88
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
2
0.28
Glucose (Dextrose) (g) --
0.09
0.01
Fructose (g) --
0.07
0.01
Lactose (g) --
0
0
Maltose (g) --
0.05
0
Galactose (g) --
--
--
Starch (g) --
0.47
0.07
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monounsaturated Fats (g) 0.656
6.605
4.386
Polyunsaturated Fats (g) 6.721
4.084
10.348
Omega 3s (g)
(%AI)		 5.064
(316%)		 0.082
(5%)		 0.76
(48%)
Omega 6s (g)
(%AI)		 1.657
(10%)		 4.002
(24%)		 9.588
(56%)
Omega 3 to Omega 6 Ratio 3.06
0.02
0.08
Omega 6 to Omega 3 Ratio 0.33
48.76
12.61
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 5.064
(316%)		 --
(--%)		 0.76
(48%)
Eicosapentaenoic Acid (EPA) (g) --
0
0
Docosapentaenoic Acid (DPA) (g) --
0
0
Docosahexaenoic Acid (DHA) (g) --
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 1.657
4.002
9.588
gamma-Linolenic Acid (GLA) (g) --
--
0
c-c-n6-Eicosadienoic Acid (g) --
0
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) --
0
0
Caproic (6:0) (g) --
0.003
0
Caprylic Acid (8:0) (g) --
0
0
Capric Acid (10:0) (g) --
0.001
0
Lauric Acid (12:0) (g) --
0
0
Tridecanoic Acid (13:0) (g) --
0
--
Myristic Acid (14:0) (g) 0.009
0.005
0
Pentadecanoic Acid (15:0) (g) 0.009
0
0
Palmitic Acid (16:0) (g) 0.616
1.495
0.549
Margaric Acid (17:0) (g) 0.018
0.003
0
Stearic Acid (18:0) (g) 0.259
0.136
0.44
Arachidic Acid (20:0) (g) 0.026
0.013
0
Behenic Acid (22:0) (g) 0.009
0.011
0
Lignoceric Acid (24:0) (g) --
0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.009
0
0
Pentadecenoic Acid (15:1) (g) --
--
0
Palmitoleic Acid (16:1) (g) 0.008
0.141
0.012
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
--
0
Oleic Acid (18:1) (g) 0.626
6.439
4.296
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.013
0.025
0.077
Docosenoic Acid (22:1) (g) --
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.657
4.002
9.588
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 5.064
0.082
0.76
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) --
0
0
Eicosatrienoic Acid (20:3) (g) --
0
0
Eicosatetraenoic Acid 20:4 (g) --
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
0.061
--
Stigmasterol (g) --
0.001
0
Campesterol (g) --
0.003
0.001
Beta-sitosterol (g) --
0.056
0.033
Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Essential  
Histidine (mg)
(%RDI)		 151
(22%)		 145
(21%)		 191
(27%)
Isoleucine (mg)
(%RDI)		 227
(16%)		 260
(19%)		 274
(20%)
Leucine (mg)
(%RDI)		 389
(14%)		 456
(17%)		 478
(18%)
Lysine (mg)
(%RDI)		 275
(13%)		 323
(15%)		 202
(10%)
Methionine (mg)
(%RDI)		 167
(23%)		 102
(14%)		 133
(18%)
Phenylalanine (mg)
(%RDI)		 289
(33%)		 310
(35%)		 311
(36%)
Threonine (mg)
(%RDI)		 201
(19%)		 194
(19%)		 205
(20%)
Tryptophan (mg)
(%RDI)		 124
(44%)		 71
(25%)		 90
(32%)
Valine (mg)
(%RDI)		 270
(15%)		 355
(19%)		 361
(20%)
Conditional  
Arginine (mg) 609
606
1028
Cystine (mg)
(%RDI)		 116
(40%)		 83
(29%)		 131
(46%)
Glycine (mg) 268
287
338
Proline (mg) 220
266
263
Tyrosine (mg)
(%RDI)		 160
(18%)		 145
(17%)		 210
(24%)
Non-Essential  
Alanine (mg) 296
276
298
Aspartic acid (mg) 480
535
691
Betaine (mg) --
--
0.14
Glutamic acid (mg) 994
1221
1463
Hydroxyproline (mg) --
--
--
Serine (mg) 298
364
348
Data Source
Chia Seeds
USDA Food Data Central Standard Release (Common)
Raw Pistachio Nuts
USDA Food Data Central Standard Release (Common)
Black Walnuts (Dried)
USDA Food Data Central Standard Release (Common)