Cantaloupe vs. Chia Seeds
Nutrition comparison of Cantaloupe and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and chia seeds:
- Both cantaloupe and chia seeds are high in potassium.
- Cantaloupe has 64.2 times less saturated fat than chia seed.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, cantaloupe contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, 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 cantaloupe has 93% less calories than chia seed - cantaloupe has 34 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, cantaloupe is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Chia Seeds | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 87% | 33% |
| Fat | 4% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and cantaloupe has 81% less carbohydrates than chia seed - cantaloupe has 8.2g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 37 times more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than cantaloupe - cantaloupe has 7.9g 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 18 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Cantaloupe has 64.2 times less saturated fat than chia seed - cantaloupe has 0.05g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and cantaloupe are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cantaloupe does not contain significant amounts.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 21 times more Vitamin C than chia seed - cantaloupe has 36.7mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than chia seed - cantaloupe has 169ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Cantaloupe and chia seeds contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Cantaloupe and chia seeds contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, cantaloupe contains more pantothenic acid and Vitamin B6.
| Cantaloupe | Chia Seeds | |
|---|---|---|
| Thiamin | 0.041 MG | 0.62 MG |
| Riboflavin | 0.019 MG | 0.17 MG |
| Niacin | 0.734 MG | 8.83 MG |
| Pantothenic acid | 0.105 MG | ~ |
| Vitamin B6 | 0.072 MG | ~ |
| Folate | 21 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 69 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 35 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both cantaloupe and chia seeds are high in potassium. Chia seed has 52% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Cantaloupe | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 17.83 G |
| Total | 0.046 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.035 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.035 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: Cantaloupe (Melons, cantaloupe, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Cantaloupe 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 cantaloupe or chia seeds contain more calories in 100 grams?Chia seed is high in calories and cantaloupe has 90% less calories than chia seed - cantaloupe has 34 calories in 100g and chia seed has 486 calories.
Does cantaloupe or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and cantaloupe has 80% fewer carbohydrates than chia seed - cantaloupe has 8.2g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does cantaloupe or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 69 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does cantaloupe or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 35 times more iron than cantaloupe - cantaloupe has 0.21mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does cantaloupe or chia seeds contain more potassium?
Both cantaloupe and chia seeds are high in potassium. Chia seed has 50% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and chia seed has 407mg of potassium.