Grapes vs. Chia Seeds
Nutrition comparison of Grapes and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and chia seeds:
- Chia seed has more thiamin, riboflavin, niacin and folate, however, grape contains more pantothenic acid and Vitamin B6.
- Chia seed has signficantly less sugar than grape.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Grape has 60.6 times less saturated fat than chia seed.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), 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 grape has 86% less calories than chia seed - chia seed has 486 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Grapes has a macronutrient ratio of 4:95:2 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Chia Seeds | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 95% | 33% |
| Fat | 2% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and grape has 57% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 37 times more dietary fiber than grape - chia seed has 34.4g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Chia seed has signficantly less sugar than grape - grape has 15.5g 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 21 times more protein than grape - chia seed has 16.5g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has 60.6 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
trans fat
Both chia seeds and grapes are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and grape does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and grapes contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and chia seeds contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and grapes contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Grape has more Vitamin K than chia seed - grape has 14.6ug 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, grape contains more pantothenic acid and Vitamin B6.
| Grapes | Chia Seeds | |
|---|---|---|
| Thiamin | 0.069 MG | 0.62 MG |
| Riboflavin | 0.07 MG | 0.17 MG |
| Niacin | 0.188 MG | 8.83 MG |
| Pantothenic acid | 0.05 MG | ~ |
| Vitamin B6 | 0.086 MG | ~ |
| Folate | 2 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 62 times more calcium than grape - chia seed has 631mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Chia seed is an excellent source of iron and it has 20 times more iron than grape - chia seed has 7.7mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 113% more potassium than grape - chia seed has 407mg of potassium per 100 grams and grape has 191mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 17.83 G |
| Total | 0.011 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than grape per 100 grams.
| Grapes | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.037 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Chia Seeds (Seeds, chia seeds, dried) .
Grapes g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapes contain more calories in 100 grams?Chia seed is high in calories and grape has 90% less calories than chia seed - chia seed has 486 calories in 100g and grape has 69 calories.
Does chia seeds or grapes have more carbohydrates?
By weight, chia seed is high in carbohydrates and grape has 60% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and grape has 18.1g of carbohydrates.
Does chia seeds or grapes contain more calcium?
Chia seed is a rich source of calcium and it has 62 times more calcium than grape - chia seed has 631mg of calcium in 100 grams and grape has 10mg of calcium.
Does chia seeds or grapes contain more iron?
Chia seed is an abundant source of iron and it has 20 times more iron than grape - chia seed has 7.7mg of iron in 100 grams and grape has 0.36mg of iron.
Does chia seeds or grapes contain more potassium?
Chia seed is a rich source of potassium and it has 110% more potassium than grape - chia seed has 407mg of potassium in 100 grams and grape has 191mg of potassium.