Blackberry vs. Chia Seeds
Nutrition comparison of Blackberry and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and chia seeds:
- Both chia seeds and blackberry are high in dietary fiber.
- Blackberry has 236.8 times less saturated fat than chia seed.
- Blackberry is an excellent source of Vitamin C.
- Chia seed has more thiamin, riboflavin and niacin, however, blackberry contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and blackberry has 91% less calories than chia seed - chia seed has 486 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much heavier in carbs, much lighter in fat and similar to chia seeds for protein. Blackberry has a macronutrient ratio of 12:79:9 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Chia Seeds | |
|---|---|---|
| Protein | 12% | 13% |
| Carbohydrates | 79% | 33% |
| Fat | 9% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and blackberry has 77% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both chia seeds and blackberry are high in dietary fiber. Chia seed has 549% more dietary fiber than blackberry - chia seed has 34.4g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Chia seed has less sugar than blackberry - blackberry has 4.9g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 10 times more protein than blackberry - chia seed has 16.5g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Blackberry has 236.8 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
trans fat
Both chia seeds and blackberry are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and blackberry does not contain significant amounts.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 12 times more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Blackberry has more Vitamin A than chia seed - blackberry has 11ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and blackberry contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Blackberry has more Vitamin K than chia seed - blackberry has 19.8ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, blackberry contains more pantothenic acid and Vitamin B6. Both blackberry and chia seeds contain significant amounts of folate.
| Blackberry | Chia Seeds | |
|---|---|---|
| Thiamin | 0.02 MG | 0.62 MG |
| Riboflavin | 0.026 MG | 0.17 MG |
| Niacin | 0.646 MG | 8.83 MG |
| Pantothenic acid | 0.276 MG | ~ |
| Vitamin B6 | 0.03 MG | ~ |
| Folate | 25 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 20 times more calcium than blackberry - chia seed has 631mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Chia seed is an excellent source of iron and it has 11 times more iron than blackberry - chia seed has 7.7mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 151% more potassium than blackberry - chia seed has 407mg of potassium per 100 grams and blackberry has 162mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than blackberry per 100 grams.
| Blackberry | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 17.83 G |
| Total | 0.094 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than blackberry per 100 grams.
| Blackberry | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.186 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.186 G | 5.928 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Blackberry g
()
|
Daily Values (%) |
Chia Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or blackberry contain more calories in 100 grams?Chia seed is high in calories and blackberry has 90% less calories than chia seed - chia seed has 486 calories in 100g and blackberry has 43 calories.
Does chia seeds or blackberry have more carbohydrates?
By weight, chia seed is high in carbohydrates and blackberry has 80% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does chia seeds or blackberry contain more calcium?
Chia seed is a rich source of calcium and it has 20 times more calcium than blackberry - chia seed has 631mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does chia seeds or blackberry contain more iron?
Chia seed is an abundant source of iron and it has 11 times more iron than blackberry - chia seed has 7.7mg of iron in 100 grams and blackberry has 0.62mg of iron.
Does chia seeds or blackberry contain more potassium?
Chia seed is a rich source of potassium and it has 150% more potassium than blackberry - chia seed has 407mg of potassium in 100 grams and blackberry has 162mg of potassium.